Ropes and Ropes

CrossFit Texarkana – CrossFit

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1-12-16 (No Measure)

7 doubles 3min clock


over under



high knees

butt kicks


Snatch (7x 3 pos. snatch hip, knee, floor )

try and work full snatch on all

to work on technique stay at hip for all snatches

Ropes and ropes (Time)


double unders

2 rope climbs after each round

RX+ legless
For scaling rope climbs

Climb from back to standing with feet on the floor and do 3 knee ups hanging from rope then descend to your back with feet on floor, this equals 1 rope climb

Cash Out

tabata situps

Snatch Balance (Comp extra(work to a heavy double))

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