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 (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