Blog Post

9.7.17

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Warm-up *Clean/Deads (No Measure)

300m Row

Then 3 Rounds with a Barbell

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Sumo Deadlift (3@60%, 3@67.5%, 3×8@72.5%)

Work A Weakness EMOM (No Measure)

With Remaining Class Time

Even: Weakness 1

Odd: Weakness 2

Metcon

Suggested WOD

8 Rounds

100m Run

15 Dual Dumbbell Cleans

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