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 (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