Border City Barbell

CrossFit Texarkana – Border City Barbell Club

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Warmup (No Measure)

5:00 Foam Roll/Stick Roll

3 Lot Trips

1-2-3-4-5

Muscle Clean + Front Squat

10-8-6-4-2

Calorie Row

1-2-3-4-5

Muscle Snatch + Overhead Squat

Barbell starts at mid-shin. Empty BB only.

Snatch Work (No Measure)

From Mid-Hang Position…

Snatch Pull

Snatch High Pull

Power Snatch

10 Sets EMOM @ 70% 1RM Snatch

Clean Work (No Measure)

Clean Lands From Rack

5 Sets of 3 @ 40% 1RM Clean

Accessory Work (No Measure)

Tabata DxDB Bench Press

Rest in the top of the lockout.

Try to choose a weight that allows you to get at least 8 Reps every round.

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