12:00 AMRAP

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5:00 Foam Roll

2:00 Bike, Run or Row

0:30 Couch Stretch (each side)

0:30 Pigeon Hold (each side)

Mat Trips:

Samson Lunge

Spiderman

Knee Pulls

Ankle Pulls

Straight Leg Kicks

Woodpecker

Over Under

PVC Pipe (passovers, sword, staff, forearm, clockwise, counterclockwise)

6 Hip Taps (on rig)

6 Scap Shrugs

6 Kipping Swings

3 Strict Pull ups

Burgener Warm Up

Snatch Complex

Every 2:00 x 7 Sets

3 Power Snatches

2 Overhead Squats

1 Squat Snatch

Build to heavy set.

12:00 AMRAP (AMRAP – Rounds and Reps)

12:00 AMRAP

5 Power Snatches (115/80)

10 Chest to Bar Pull Ups

20 Double Unders

Cashout (No Measure)

400m Walk

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