7.31.18
CrossFit Texarkana – CrossFit
CrossFit Warm Up * mat trips (No Measure)
2 Minute Row/Run/Bike/Ski
Spiderman
Samson
Inchworms
Soldier Kicks
Over-Under
High Knee
Butt Kickers
Carioca
Warm-up *Barbell 3s (No Measure)
2 Rounds
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats
7.31.18 Functional Fitness (Time)
21-15-9
Deadlifts@70%
Forward Facing Bar Jump Overs
7.31.18 High Performance (Time)
21-15-9
Deadlifts 135/95
Box Jumps 20/16
Rx+ 155/105, 24/20
7.31.18 Competitor (Time)
21-15-9
Deadlifts 225/155
Box Jumps 24/20
Rx+ 275/185, 30/24
10 Minute Cap for all athletes
Cash Out
Recovery
10 Minute Bike or ROW @60-69% HR or 5-6 RPE
