CrossFit Texarkana – CrossFit
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