CrossFit Texarkana – CrossFit
Warm Up *Jumps (No Measure)
3 Rounds
Row/Bike/Ski: 50s light, 10s fast
10 Russian KB Swings
8 Situps
6 Medball Squat Cleans
4 Walkouts
2 Samson Lunges each side
Warm-up *Barbell 3s (No Measure)
Then
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats
Warm-up
10mins to work up to clean wod weight
3.26.18 Functional Fitness (AMRAP – Rounds and Reps)
15 minute AMRAP
7 Power Clean 75/55
7 Burpees
200m Run
Rx+ 95/65
3.26.18 High Performance & Competitor (AMRAP – Rounds and Reps)
15 minute AMRAP
7 Power Cleans 135/95
7 Burpees
200m Run
Every 50m=1 rep
Rx+ 185/125
Cash Out
Accumulate 1 minute L-Sit (box, parallel bars, parallettes, benches)