CrossFit Texarkana – CrossFit
Warm Up (hams) (No Measure)
50 DUs
3 rounds
10 KB RDLs
8 Step-Ups
6 KB Thrusters
Front Squat (Tempo:4 count down, 2 count at the bottom)
5@40%, 5@50%, 3@60%, 3@70%, 3@80%, 3+@90%
Bring Sally Up (Weight)
Back squats from the floor to the words of Moby’s Flower
Complete all reps to Rx
Choose a weight that you can complete the workout but is challenging
Cash Out sled push (No Measure)
6 rds
20m sled push
12 Good Mornings
3 position snatch
Eight 3 position Snatches @80% of 1rm high hang
Rest as much as needed