CrossFit McComb – CrossFit

Line Drills (No Measure)


Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Power Clean (10 sets of 2 reps)


Every 2 minutes, for 20 minutes (10 sets)

Power Clean x 2 reps

Start around 70% and build each set to today’s heavy double.

score is heaviest set

Dumbbell Snatch Movement Prep (No Measure)

Each Arm With Lighter Weight:

3 Deadlifts

3 High Pulls

3 Strict Press

3 Dumbbell Snatches


Build to Workout Weight


6 Alternating Dumbbell Snatches

Metcon (Time)

For time:

1000 Meter Row

30 Alternating Single-Arm DB Snatches (55/35 lbs)

60-Foot Left Arm Overhead DB Walking Lunges (55/35 lbs)

60-Foot Right Arm Overhead DB Walking Lunges (55/35 lbs)