Blog Post

2.27.17


CrossFit Texarkana – CrossFit

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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

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