CrossFit Texarkana – CrossFit

Warm Up *Cindy (No Measure)

2 min light bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

Warm-up *Barbell 3s (No Measure)

THEN

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Deadlift (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%

12.29.17 (Weight)

10. Minute Alternating EMOM

Even: 15 Wallballs 20/14

Odd: 5 Unbroken Hang Power Cleans

Score heaviest weight completed

Cash Out

1 Minute Kip Swings

30s Rest

1 Minute C2Bs

30s Rest

1 Minute Jumping Bar MUs

30s Rest

1 Minute Dips

*focus on form: feet together, Superman, Hollow Body, front lever, transition over the bar