5.24.19

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

2 minute Cardio

Spiderman

Knee Pull

High Knees

Samson

Ankle Pull

Butt Kickers

Gymnastics Bear Crawl

Over Under

Warmup DT (No Measure)

3 Rounds of:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

Deadlift (15 minutes to build to a 3RM)

8@50%

6@60%

4@70%

2×3 to find 3RM

No more than 2 sets of a heavy 3 reps

Joker Functional Fitness (Time)

1-10

Knee-Ups

10-1

Deadlifts @55% of 1RM

10 minute time cap

Joker High Performance & Competitor (Time)

1-10 T2B

10-1 Deadlifts 185/135

Rx+ 225/155

10 minute time cap

Posted in WOD