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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%, 5@62.5%, 3×10@67.5%)

Percentgaes based off 90% of 1rm


14 Minute Alternating EMOM

Even: Weakness 1

Odd: Weakness 2

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