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
Shoulder Press (5@50%, 3@60%, 2@70%, 1@75,80,85%, AMRAP@90%)
7.12.17 (AMRAP – Reps)
3 Rounds
1 minute at each movement
Calorie Row
Thruster 75/55
Calorie Row
Box Jump 24/20
Rest
Scaling Options: Thruster 45/35, Lower Jump height (No Step-Ups)
Athletes may start at any movement
Cash Out
4 Rounds not for Time
10 Russian KB Swings
100m Single Kb Farmers Carry
*switch arms every round