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CrossFit Texarkana – CrossFit

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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

Gymnastics skill HSPU (No Measure)

12 Rounds

30sec work 30sec rest

1. Tripod Kick-Outs or Freestanding HSPUs

2. Hollow Body Plank (elevate feet for dificulty)

3. Wall-sit (focus on a tight core, no hyperextension in the lower back)

Grace+Isabel (Time)

30 Clean & Jerks 115/85

-60secs Rest-

30 Snatches 115/85

Rx+ 135/95

Cashout Run (Time)


Rest 2:1

Comp extra work metcon (Time)

3 rounds

5 bar muscle ups

5 meter OH walking Lunge 135/95

record time

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