CrossFit Texarkana – Border City Barbell Club
Warm Up
Row 30 on 30 off 5 rounds
Rd 1 damper on 2 30 spm
Rd 2 damper on 2 35 spm
Rd 3 damper on 4 30 spm
Rd 4 damper on 6 25 spm
Rd 5 damper on 10 20 spm
Foam Roll for 5 min
Group Warm up PVC and KettleBell
Snatch:
Work on set up and snatch pulls
EMOMx 6
Pause snatch pull + Hang Power snatch+ OHS
EMOM X6
1 snatch pull+1 Snatch
Clean and Jerk
Clean Set up
EMOMx 6
Pause clean pull + Hang Power clean + FS
EMOMx 6
1 Clean Pull + 1 Clean+ 1 Power jerk