Blog Post

3.20.17

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

Back Squat (5@50%, 4@60%, 3@70%, 7min EMOM do 2@80%)

3.20.17 (AMRAP – Rounds and Reps)

8min AMRAP

8 Power Cleans 135/95

6 Push Presses 135/95

4 Front Squats 135/95

Rx+ 165/100

Cash Out

Superset 3 Rounds

10 Hollow Body Rocks

20 Kipping Swings

30 second Puppy Dog Hold (place fists on a box, thumbs up, and push head through arms)

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