Blog Post

9.25.17

CrossFit Texarkana – CrossFit

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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

Hang Power Clean (3@50%, 3@60%, 3@65%, 2×3@70%)