CrossFit Texarkana – CrossFit

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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