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
Back Squat (3@50%, 4@60%, 6×5@70%)
5.30.17 Functional Fitness (AMRAP – Reps)
3 minutes
300m Row
As many Power Cleans 95/65 with remaining time
-Rest 3 minutes
3 minutes
300m Row
As many S2OH 95/65 with remaining time
-Rest 3 minutes
3 minutes
300m Row
As many Wallballs 14/10 with remaining time
Wallballs for males are to a 9ft target, females 8ft
The Row does not count toward your score
5.30.17 High Performance (AMRAP – Reps)
3min
400m Row
AMRAP Power Cleans 125/90
-Rest 3min
3min
400m Row
AMRAP S2OH
-Rest 3min
3min
400m Row
AMRAP Wallballs 20/10
Male and female athletes hit a 9ft target
Row does not count toward total score
5.30.17 Competitor (AMRAP – Reps)
3min
600m Bike
AMRAP Power Cleans 155/105
-Rest 3min
600m Bike
AMRAP Push Press 155/105
-Rest 3min
3min
600m Bike
AMRAP Wallballs 20/14
Cash Out
21-15-9
cal Bike (Competitors ski)
Double Unders