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 (Find 1 rep max)
5@40%, 4@55%, 3@70%, 1@80%, find 1rm
Perform addition warmup sets as needed
3.31.17 (Time)
27-21-15-9
Deadlifts 135/95
12-9-6-3
Alternating Turkish Get-Ups 35/25
Rx+ 225/155, 53/35
Cash Out
Superset 3 Rounds
10 Kipping Swings
10 Ab Rollers
Rest as needed
Competitor
Find 1RM Clean
5@40%, 4@55%, 3@70%, 1@80%, find 1rm
Perform additional warmup sets if needed