Blog Post

7.19.18

CrossFit Texarkana – CrossFit

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Warm-up *Barbell 3s (No Measure)

3 Rounds

3 Lot Trips

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Deadlift (5×3@82.5%)

Bases off 94% of 1RM

Warmup with 2-3 sets of 3 reps

1rep @70%

1@77.5%

5×3@82.5%

7.19.18 High Performance & Competitor (AMRAP – Reps)

5 Rounds

90s Bike for Cals

30s Max Ring Dips

60s Rest

Rx+ Max Bar Muscle-Ups

7.19.18 Functional Fitness (AMRAP – Reps)

5 Rounds

90s Max Overhead Lunges with a Plate 45/35

30s Max Box Dips

60s Rest