CrossFit Texarkana – CrossFit

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3-5 Foam Roll

Row 300m

With PVC

5 pass throughs

5 hip hinges

5 wrap arounds ( each direction)

Burgener Warm up

Barbell Warmup (No Measure)

With Barbell

5 Single Leg or staggered RDL

5 Hang Snatch High Pulls

5 Hang Muscle Snatch

5 BTN Snatch grip Push Press (Working Lower to just above parallel.

5 Hang Power Snatch

Snatch Work (Weight)

2 Rounds

3 Position Snatch


1 Rounds

2 Position Snatch

Build in weight but not over 75% of max.

Metcon (AMRAP – Reps)


5x2min AMRAP’s

2 min rest between rounds.

300m row buy in.

With remaining time

as many reps as possible of

Hang Snatches 65/35

Cashout Run (Time)

800m run

Rest 1:1

400m run

1:1 rest

800m run

Posted in WOD