CrossFit Texarkana – CrossFit
Warm-up
2min Cardio
Warm-up *Barbell 3s (No Measure)
Then
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats
Deadlift (5×10)
Based off 90% of 1RM
5 reps @40%
3 reps @50%
5 set of 10 reps @60%
Deadlift (5×10)
Based off 90% of 1RM
5 reps @40%
3 reps @50%
5 set of 10 reps @60%
4.20.18 (Time)
1k Row
30 Deadlifts 155/105
50 Step-Ups
Rx+ 225/155, Box Jump Overs