Border City Barbell

CrossFit Texarkana – Border City Barbell Club

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Warmup (No Measure)

5:00 Foam Roll

1:00 Couch Stretch Per Side

1:00 KB Ankle Mobility Per Side

20 PVC Pass Thrus (10 Prone/10 Supine – May sub bands if desired)

3 Lot Trips

Mat Trips

Burgener Warmup

Junkyard Dog

Snatch Work (No Measure)

7 Sets of the complex…

2 High Hang Power Snatches

1 High Hang Squat Snatch

1 Overhead Squat

Build to a heavy set.

Clean & Jerk Work (No Measure)

8 Sets of the Complex…

2 Hang Squat Cleans

1 Jerk Drive

1 Split Jerk

Build to a heavy set.

Accessory Work (No Measure)

Double Alternating Tabata:

Chinese Plank (R1 Face Up, R2 Face Down)

Romanian Deadlift @ 60% 1RM Clean

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