CrossFit Texarkana – CrossFit
Warm-up
30 Seconds
Active Samson
Plate Hops
Air Squats
Plate Lateral Squats
Active Spidermans
Plate Counterbalance Squats
Glute Bridges
Plate Ground to Overhead
Inchworm to Push-up
Plate Hand Walk Overs
Push-up to Down Dog
Plate Overhead Reverse Lunges
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Primer
3 Power Cleans
3 Front Squats
3 Push Jerks
Macho Man (AMRAP – Rounds)
EMOM as long as possible
3 Power Cleans 185/135
3 Front Squats 185/135
3 Jerks 185/135
Macho Man Scaled (AMRAP – Rounds)
EMOM for as long as possible
3 Power Cleans 95/65
3 Front Squats 95/65
3 Jerks 95/65
Rx+ 135/95