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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

Clean and Jerk (Complex EMOM)

Every minute on the minute for 10 minutes perform

1 Power Clean +1 Hang Squat Clean +1 Split Jerk @50-60% of Max Clean&Jerk

8.22.16 (Time)

8 Rounds

5 Front Squats 95/75

10 Deadlifts 95/75

100m Run

Cash Out

Work a weakness

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