CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

50 Jumping Jacks

Burpee broad jump

Samson

Inchworm w/ pushup

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

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%, 4@67%, 7×3@75%)

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP with partner

Partner A will run 400m while Partner B completes as many reps as possible of

10 Russian Twist with Slam Ball 20/12

10 Ball Slams 20/12

10 Alternating Step-Ups with Slamball 24/20, 20/12

*Partners will swap after returning from run
run does not count torward score

all movements are R1, L2, R3…etc

Cash Out

Work a weakness