CrossFit Texarkana – CrossFit
Warmup (No Measure)
3:00 Row/Bike
Burgener Warmup
Snatch Work (Weight)
3-Position Snatch
Every 2:00 x 8 Sets
1 Rep of the complex w/0:02 Pause at each position
Clean & Jerk Work (Weight)
Every 2:00 x 8 Sets
1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean + 1 Split Jerk
Loose Thread (AMRAP – Rounds and Reps)
Teams of 2 or 3
30:00 AMRAP
60/45 Calorie Row
3 Rounds of..,
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
60/45 Calorie Row
6 Rounds of..,
3 Power Cleans
6 Burpees
9 Air Squats
60/45 Calorie Row
9 Rounds of…
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
Continue this pattern until time expires. Partners alternate full rounds.