Blog Post

4.30.18

CrossFit Texarkana – CrossFit

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Warm Up #3 (No Measure)

3 Rounds

1 minute Bike/Row/Run

10 Air Squats

8 Russian KB Swings

6 Situps

4 Samson Lunges

Back Squat (AMRAP@75%)

Based off 90% of 1rm

5 reps @50%

3 reps @60%

1 Rep @ 70%

10-12 Reps @75%

if 12 reps are easy, add 5% to your Working Max

if you did 10 or less, keep Working Max the same

4.30.18 (AMRAP – Reps)

8 Minute AMRAP

3-6-9-12-15-etc

Hang Squat Cleans 75/55

T2Bs

Rx+ 95/65

Scale 45/35 (Hang Power Clean + Front Squat is allowed), Toes2Kettlebell

Cash Out

3 Rounds for quality

20 Step-Ups 20”

10 Glute Bridges

Rest as needed