Blog Post

4.13.17

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up

ROMWOD

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

Metcon

14 Minute Alternating EMOM

Even: Weakness 1

Odd: Weakness 2

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>