Backdraft

CrossFit Texarkana – CrossFit

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Warm Up Snatch Wall Balls (No Measure)

3-5 minutes Foam Roll/ Lacrosse Ball Mobility

250m Row

0:30 Inchworm to Push Up

0:30 Child’s Pose

0:30 Active Samson

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 counterclockwise 0:15 clockwise)

Burgener With PVC

**EMPTY BARBELL**

5 Good Mornings

5 Hang Snatch High Pull

5 Muscle Snatch

5 Air Squat

5 Snatch Grip Behind The Head Push Jerks (0:3 pause in catch)

3 Pausing Hang Power Snatches (0:03 pause in the catch)

Snatch Complex (1,1,1,1,1)

2 Muscle Snatch + 2 Tall Snatch (Full or Power) x 5 Working Sets

W: Metcon (Time)

“Backdraft”

4 rounds for time of:

10/10 Power Snatches, 115/85 lbs

20/20 Wall Balls, 20/14 lbs

Cashout Run/Plank (No Measure)

4 Rounds

200m run immediately into 1 min or max side plank (swap side each round)

rest as needed.

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