CrossFit Texarkana – CrossFit
Warm Up *Jumps (No Measure)
2 Rounds
200m Row
10 Barbell Single leg RDLs
8 Shoulder to Overhead
24 ft Broad Jumps
4 Knee Ups
Push Press (3 Rep Max)
5@50%, 3@60%, 1@70%, 1@80%
3 sets to find a 3RM. Looking for 95+% of 1RM
Then, of 3RM- 3@95%, 3@90%
12.27.17 (Time)
4×4 minute rounds
Complete 1 round AFAP. Score slowest round
25 Air Squats
17/12 Calorie Row
7 Power Clean and Jerks 95/65
Scaled Option:
20 Air Squats
15/10 Calorie Row
7 Power Clean and Jerks 75/55
Rx+
30 Air Squats
20/15 Calorie Row
7 Power Clean and Jerks 115/80
Cash Out
4 Rounds
50m KB Waiters Carry
50 Russian Twists (R1, L2, R3, etc)