Blog Post

7.24.17

CrossFit Texarkana – CrossFit

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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

Back Squat (5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Find 1 rep max)

20mins to find 1RM. Warmup as needed

7.24.17 (Time)

27-21-15-9

Kettlebell Sumo Deadlift High Pull 53/35

Kettlebell Swings 53/35

Scale: 35/25

Rx+ 70/53
12min Cap

Cash Out

3 Rounds

30 Shoulder Taps

30s ankle mobility