200909

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

10 reps each

Active Spidermans + hamstring stretch

PVC Pass Throughs

Mountain Climbers

PVC Overhead Squats

Frog Hops

PVC Pass Throughs (More Narrow)

Slow Burpees

PVC Overhead Squats (More Narrow)

Barbell Warmup – Snatch version

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

1 min

Twisted Wall Squat Each Side

Thoracic Opener

PVC Sotts Press

20 Questions (Time)

For Time:

20 Power Cleans (95/65)

20 Thrusters (95/65)

20 Push Press (95/65)

20 Hang Power Snatches (95/65)

20 Overhead Squats (95/65)

20 Front Squats (95/65)

On the Minute: 5 Burpees
goal <20 minutes
use the same weight for ALL movements (OHS can be an exception if it HAS to be)

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