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 (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)

The goal is to get 5 or more solid reps

Recalculate working max

6.12.17 Functional Fitness (Time)

15-12-9

Deadlift @bodyweight

Push Press @.25xbodyweight

6.12.17 High Performance (Time)

15-12-9

Deadlift @1.5xbodyweight

Push Press @.5xbodyweight

6.12.17 Competitor (Time)

15-12-9

Deadlift @2xbodyweight

Push Press @.75xbodyweight
FF, HP, and Comp only use 1 barbell

Cash Out

3 Rounds

10 Kipping Swings

30 seconds Puppy Dog

10 Candlesticks

30sec Ankle Dorsiflexion