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 (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