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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

Back Squat (5×10@60%)

4.4.17 Scaled Option (AMRAP – Reps)

15 min AMRAP

200m Run

10 Clean&Jerks 45/35

200m Run

8 Clean&Jerks 75/55

200m Run

6 Clean&Jerks 95/65

200m Run

4 Clean&Jerks 115/75

200m Run

AMRAP Clean&Jerks 135/95
Run does not count towards score

4.4.17 (AMRAP – Reps)

15 minute AMRAP

200m Run

10 Clean&Jerks 115/75

200m Run

8 Clean&Jerks 135/95

200m Run

6 Clean&Jerks 155/105

200m Run

4 Clean&Jerks 185/115

200m Run

AMRAP Clean&Jerks 205/135
Run does not count for score

Cash Out

4×15 second wall facing pause Overhead Squats with a PVC pipe

Work a weakness during your rest


6min Alternating EMOM

10 Front Rack Lunges 96/65

10 Hip Extensions

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