201006

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

20 Single Unders

10 Active Spidermans + hamstring stretch

10 Box Step-ups (5/side)

20 Single Unders

10 Frog Hops

10 Box Step-ups (5/side)

10 Double Unders

5 Slow Burpees

5 box jumps

2 burpee box jump overs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Power Outage (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

12 Power Cleans (115/85)

4 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

8 Power Cleans (135/95)

4 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

4 Power Cleans (155/105)

4 Burpee Box Jump Overs (24″/20″)

score: reps of the power cleans & bb jump overs for each round

Burpee Box Jump Overs

* Face the box in the burpee portion of the movements (no lateral reps)

* You can jump-up or step-up off the floor

* Jump-up to the box for “RX”

* There is no need to reach full extension on top of the box

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