CrossFit Texarkana – CrossFit
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
Karen Scaled (Time)
For Time:
150 Wallballs 20/10
*Athletes throw ball to a 9ft target
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Deadlift (5@40%, 5@50%, 3@60%, 3@67.5%, 3×8@72.5%)
Cash Out
3 Rounds
20s Hold at the top of a pull-up
10 Muscle Up Transistions