CrossFit Texarkana – Border City Barbell Club
Row 30 seconds on 30 seconds off 5 rds increasing intensity.
Group warm-up grab a slamball
Barbell Warm up
Burgner with PVC
Barbell warm up
Snatch Complex #1
Pause snatch pull (from above knee) + Hang Snatch from above knee.
EMOM X 12
One perfect snatch @ 75% of 1 rm
Work up to a heavy
Jerk Balance from behind the neck
Jerk from Rack
Build to a heavy