201002

CrossFit McComb – CrossFit

Warm-up (No Measure)

3 Sets

30 Seconds Each

PVC Pass Throughs

Box Step-ups

Row

*Get More Narrow on PVC & Fast on Row with Each Set*

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

Knock On Wood (Time)

3 Rounds For Time [25 Minute Cap]:

30 Power Snatches (75/55)

30 Box Jump Overs (24″/20″)

30 Pull-ups

30/24 Calorie Row

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