CrossFit Texarkana – CrossFit

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1 Minute

Easy Row

PVC Straight Leg Swings (30 Each Side)

Push-up to Down Dog

45 Seconds

Moderate Row

PVC Pass Throughs

Arch Body to Push-up

30 Seconds

Faster Row

PVC Lat Stretch Video


Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Bench Press (5×8@65% Percentages based off New a Working Max)

15 minutes to complete

suggested 1-3 warm-up sets



100 Meter Row

5 AbMat Sit-ups

2 Power Snatches

Four Square (AMRAP – Reps)

3 minutes of Work

1 minute of Rest

x 5 Rounds:

300/250 Meter Row

20 AbMat Sit-ups

Max Power Snatches 95/65

Rx+ 135/95

*Score total Power Snatches

Posted in WOD