CrossFit Texarkana – CrossFit
Warm-up *Clean/Deads (No Measure)
300m Row
Then 3 Rounds with a Barbell
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats
Deadlift (4@50%, 3@60%, 3×2@70%)
The Bear necessities (Time)
For time:
30 bear complexes 135/95
1 bear complex=1 clean+1 front squat+1 shoulder to overhead+1 back squat+1 shoulder to overhead
Clusters are acceptable
RX+ 165/115
Cash Out
3×5 Superset
Strict Dips
Strict T2Bs
30s Banded Mobility