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9.15.17

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

CrossFit Warm Up * mat trips (No Measure)

300m Row

Spiderman

Samson

Gymnastic Bear Crawl

Over-Under

High Knee

Butt Kickers

Carioca

Warm-up *Clean/Deads (No Measure)

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@50%, 3@60%, 2@70%, 1@75%, AMRAP @85%)

Percentages based off New Working Max

9.15.17 Functional Fitness (Time)

40-30-20-10

Wallballs 14/10 (Males-9′ target. Females-8′ target)

Deadlifts 75/55

9.15.17 High Performance (Time)

35-30-25-20

Wallballs 20/10 (9′ target for males and females)

Deadlifts 95/65

9.15.17 Competitor (Time)

50-40-30-20

Wallballs 20/14

Deadlifts 135/95

Cash Out

5 Rounds

5 Kipping Swings

30 second plank

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