CrossFit Texarkana – CrossFit

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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