CrossFit Texarkana – Border City Barbell Club

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Warm-up (No Measure)


5 x 0:30 Easy/0:30 Hard

Mat Trips

3 Squats + Sprint

3 Burpees + Sprint

Rollover to Stand + Sprint

Cued Burpee Broad Jumps

Duck Walk Down/Frog Hop Back 2x

*PVC on Back then in OH


Every 2:00 x 7 Sets

Snatch Pull + Low Hang Power Snatch + Full Snatch

Barski Clean

Work to a heavy set of…

3 High Hang Squat Cleans

Hold on to BB throughout.

Accessory Work (No Measure)

4 Giant Sets:

KB Seesaw Presses x 10 each arm

Cross Body One Arm Ring Rows x 8 each arm

DB Goblet Lateral Lunges x 6 each leg w/0:02 Pause

After the 4th set finish with…

50 Banded Crunches w/0:01 squeeze

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