CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

300m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Power Snatch (10 minutes to find a heavy single)

Aerobic Capacity 8.23.17 (AMRAP – Rounds and Reps)

AMRAP 12 minutes

200 meter Run

7 unbroken Power Snatches @70%

*stopping and not being able to do snatches unbroken results in a 1 Round penalty. Penalty rounds are subject to same standards

Pull-ups (Max Reps)

Cash Out

Accumulate 200m of Kettlebell Waiters Carry on each arm

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