9.4.19

CrossFit Texarkana – CrossFit

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8 minute Warmup (No Measure)

For 8 Minutes

30s Bike

3 Walkouts

4 Warrior Reaches each side

5 KB DLs

6 Russian KB Swings

Warm-up *Barbell 3s (No Measure)

1 Round

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Deadlift (1×1+)

Based off 90% of 1RM

5@40z

5@50@

5@60%

5@75%

3@85%

1+@95%

Fishing in the Dark (Time)

Buy-In: 50/35 Calorie Bike

Then 10 Rounds

3 Power Cleans 135/95

6 Strict Push-ups

9 Air Squats

Buy-Out: 50/35 Calorie Bike

*20 min Cap

Fishing in the Dark Scaled (Time)

Buy-In: 35/25 Calorie Bike

Then 10 Rounds

3 Power Cleans 95/65

6 Push-ups

9 Air Squats

Buy-Out: 35/25 Calorie Bike

*20 min Cap

Posted in WOD