CrossFit mainsite15-12-9-6-3 reps for time of:

CrossFit Texarkana – CrossFit

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Deadlift Warm Up (No Measure)

3-5min Foam Roll

2 min Run, Row, Bike, or Jump Rope. Or any combination.

5 Cat Cow

Wrist Stretch

10 Alt. Bird Dog

10 Alt. Dead Bugs

10 Glute Bridges

2 Rounds

5 Hip Hinge with PVC

5 Slam Balls

5 Slam Ball Cleans ( Med Ball Cleans)

25′ Bear Crawl.

With Barbell

10 RDL

10 Bent over row ( no rounding of the back)

5 Elbow Rotations(each side)

5 Front Squats

5 Thrusters

5 Deadlifts ( Whatever type is in the Strength or WOD )at 40% of 1 Rep Max

Sumo Deadlift (5,3,3,3,3)

50%X5

60%3

70%X3

80%X3

90%X3+

Metcon (Time)

15-12-9-6-3 reps for time of:

Power cleans

Bar-facing burpees

♀ 95 lb. ♂ 135 lb.

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