9.9.19

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2 minute cardio

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

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 Overhead Squats

Overhead Squat (15 minutes to build to a 1RM)

Hot Mess (Time)

2 Rounds:

25 Overhead Squats 85/60

35/25 Calorie Row

Rx+ 115/85

*15 min Cap

Hot Mess Scaled (Time)

2 Rounds

25 Front Squat 85/60

27/20 Calorie Row

Rx+ 115/85

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