Blog Post

10.6.16

CrossFit Texarkana – CrossFit

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Warm Up *ROMWOD (No Measure)

ROMWOD

For 10mins

100m Jog

10 Jumping Lunges

10 KB Russian Swings

Deadlift (1RM)

5@40%, 4@55%, 3@70%, 1@85%, 1@93%, find 1 rm

Warmup is a guideline

10.6.16 (Distance)

5 Rounds

:40s work 2:20 rest

Row for Distance

Cash Out

Max ball slams in 1min

Competitor

4×1 Power Clean

4×1 Clean Pull

4×1 Clean Deadlift