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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 skills work (No Measure)

4 Rounds

:30s work :30s rest

1- HS hold (wall or freestanding)

2- Shoulder taps

3- Plank

8.31.16 (Time)

30/20 Cal Row

30 Snatches 95/65

30 Dips

30 Wallballs 20/14

This may be partitioned

Rx+ 50 reps at every movement (F: 35 Cal Row)
18min Cap

Every remaining rep adds 1s to total time

Cash Out

3x Max Effort L-sit on parallettes

Ruck Work

For time

1 mile run

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