Blog Post

4.19.17

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

Shoulder Press (5@50%, 3@60%, 1@70%, AMRAP@75%)

Percentages based off 90% of 1rm

Recalculate working Max

4.19.17 Functional Fitness (Time)

40 Cleans 115/75

30 Pullups

20 Cal Row

10 Strict Pushups

4.19.17 High Performance (Time)

40 Cleans 135/95

30 Chest to Bars

20 Cal Row

10 Ring Dips

4.19.17 Competitor (Time)

40 Cleans 155/105

30 Bar Muscle Ups

20 Cal Row

Cash Out

5 Rounds

10 Hollow Body Rocks

4 Hanging Hip Taps

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