Pull , Push, and Swing

CrossFit Texarkana – CrossFit

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4-6-16 (No Measure)

lot trips

2 rounds

spiderman crawl

7 scapular pulls


10 pass throughs

7 wall squats(facing wall)

Gymnastic Strength (No Measure)

3×7 ring rows (with false grip)

3×7 dips (rings or on box)

3x30s hand stand hold

Pull, Push, and Swing (AMRAP – Reps)

3 rounds

40s work 20s rest


push press 75/55

KB swings 53/35

1 min rest

score total reps

Cash Out

double tabata plank

on hands


Comp extra work(snatch 4-6-16) (1PS+1OHS+1 SB+ 1 Full Snatch)

1 power snatch+1 OH squat+ 1 Snatch balance+ 1 full snatch

work to a heavy complex

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