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

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