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 (5@40%, 5@55%, 3@70%, 3×2@85%)
3.7.17 (AMRAP – Reps)
3x3min
7 Burpees
7 KB Swings 53/35
Rest 3 mins
Rx+ 70/53
Each interval starts with 7 Burpees
Cash Out
200m Run
Rest 30 seconds
400m Run
Rest 60 seconds
600m Run
Rest 90 seconds
400m Run
Rest 60 seconds
200m Run