Announcements

Please make sure you sign up for the Christmas Party by Friday.
The party will begin at 6pm. There will be catering; therefore, we will need a headcount for those wanting to eat.
Faith Rx’d CFTXK chapter will be hosting a Friday Night Lights style fundraiser to collect toys for a local charity on Dec 15 at 630pm. For more information, contact JT, Tyler, or go to https://naughtyornice.events

Ruck For Randy Sam’s and the CFTXK Christmas Party will be on Dec. 16. The Ruck will begin at 8am. Donations to be left in the office. See Dustin or Melinda for more info.

CrossFit Texarkana – CrossFit

Warm Up *Gymnastics (No Measure)

3 Rounds

2 minute Bike/Row/Run

8 Air Squats

6 Russian KB Swings

4 KB RDLs

Warm-up *Clean/Deads (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 (10RM)

5@50%, 5@60%, 3sets to find 10RM, 10@95% of 10RM, 10@90% of 10RM

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Recommended:

At 3,2,1, Go: complete 15 unbroken Reps

At the 5min mark complete 12 unbroken Reps

At the 10min mark complete 9 unbroken Reps

Cash Out

3 Rounds

2min Goblet Squat

5 Burpee box jump overs (practice efficient movement)