Blog Post

9.20.17

CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

7 mins

100m Run

8 Step-Ups

6 Russian KB Swings

4 Pushups

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

Clean (3@50%, 3@60%, 3@70%, 2×3@75%)

Preferably Squat Cleans, but Power Clean + Front Squat is acceptable for those needing practice. Drop bar and quickly reset after each rep. Percentages based off 1RM

Body Armor (3 Rounds for reps)

12 minute Alternating EMOM

10/7 Calorie Row

10 Abmat Situps

10/7 Calorie Bike

Max Strict Press 75/55

Scaled Option: 8/6 cals, press 45/35

Rx+ 12/8 cals, press 95/65
Only Strict Presses count for score.

No more than 50 seconds of work to allow for rest/transition time

Cash Out

Accumulate 5 min Plank