Blog Post

7.11.19

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

Push Press (Build to a heavy 5 reps)

5 reps E2MOMX4

Min 1-2: 40%

Min 3-4: 50%

Min 5-6: 60%

Min 7-8: 70%

6 minutes to build to a heavy 5 reps

Speakeasy (Time)

5 Rounds:

21 Deadlifts

12 Push Presses

Rx 85/60

Rx+ 115/80

Cash Out

ROMWOD