CrossFit Texarkana – CrossFit
Warm Up *Snatch (No Measure)
300m Row
Then with PVC
10 Pass-Throughs
5 Clockwise Rotations
5 Counter Clockwise Rotations
Then 30sec holds each:
Swords, Staff, Pull-Overs, Squatting Warrior
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
Sumo Deadlift (5@40%, 3@50%, 5×10@60%)
Percentages based off 90% of 1RM
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
8 minute CAP
Cash Out
3 Rounds
30second Goblet Squat Hold
15second Ankle Mobility each foot