CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

2 minutes Row/Run/Bike/Ski

Burpee broad jump

Soldier Kicks

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 *Barbell 3s (No Measure)

Then

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Deadlift (7×3@75%)

Percentages based off 94% of 1rm

Take 2-3 sets to warmup

7×3@75%

Home Alone (Time)

Partner Wod

Complete 5k row for time in teams of 2

1 partner works whale other partner runs 200

Share work and rest as desired until 5k is completed

Cash Out

Accumulate 1 minute Chin-Over-Bar Hold

each time you drop do 10 situps