200914

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

10 PVC Pass Throughs [

10 Active Sampson + Air squat

10 Lateral Hops Over PVC Pipe

10 PVC Overhead Squats [

5 Push-up to Down Dog

10 Lateral Hops Over PVC Pipe

10 PVC Sotts Press

10 Active Spidermans + hamstring stretch

10 Lateral Hops Over PVC Pipe

Barbell Warmup – Snatch Version

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Wall Squats with PVC Pipe: 1 Minute Wall Turnback Stretch: 1 Minute (Each Side)

Speed Demon (4 Rounds for reps)

AMRAP 3:

200 Meter Run

15 Lateral Barbell Burpees

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

12 Lateral Barbell Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

9 Lateral Barbell Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

6 Lateral Barbell Burpees

Max Overhead Squats (135/95)

* Your score for each round is the total number of ohs reps completed

* Adjust running distance and burpee reps to allow for at least 1 minute on the barbell

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