CrossFit Texarkana – CrossFit

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Warm Up *Bike (No Measure)

30 second Bike

3 Oil Pumpers & Warrior Reach

3 Walkouts

30 second Bike

6 Samson Lunges

6 Snatch Grip Romanian Deadlifts

30 second Bike

9 Counter Balance Squats with Plate

9 Snatch Grip Behind the Neck Push Presses

30 second Bike

5 Hang Muscle Snatches

5 Overhead Squats

Front Squat (5×5 based off 90% of 1rm )

15 min to complete

5@40%

5@50%

5@60%

5@65%

5@75%

5+@85%

2.20.18 Functional Fitness (AMRAP – Reps)

3x3min Rounds

12/9 Cal Row

12 Burpees

Max Front Squats 75/55

Rx+ 95/65

2.20.18 High Performance & Competitor (AMRAP – Reps)

3x3min rounds

15/12 Cal Row

15 Lateral Burpees Over Bar

Max Overhead Squats 95/65

Rest 3mins

Rx+ 135/95

Cash Out

3 sets

30s Bird Dog Hold each side

15 Hollow Body Plate Passes