1.18.20

CrossFit Texarkana – CrossFit

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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.

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