CrossFit Texarkana – CrossFit
Warm-up *Clean/Deads (No Measure)
300m Row
3 Rounds
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats
Front Squat (3@50%, 3@60%, 6×5@70%)
Percentages based off New Working Max
9.25.17 (AMRAP – Reps)
5x1mins
6 Power Cleans 115/80
3 Push Jerks 115/80
Rest 2 mins
Scale: 75/55
Rx+ 155/105
start each interval where the last ended
Cash Out
3sets
15 second hold at the top of a ring dip
Rest with 2 minute plank, puppy dog hold, and down dog