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Border City Barbell


Border City at 9am and OPEN GYM at 10:15am

CrossFit Texarkana – Border City Barbell Club

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Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

SATURDAY BORDER CITY (Add total and note each lift)


Snatch- work to a heavy single, once you have 3 misses you are done.

Clean and jerk- work to a heavy single, once you miss 3 times you are done

*does not necessarily mean you should get a PR, mainly working on accuracy and having no misses at lower weights

*take at least 2 minute rest between attempts