201021

CrossFit McComb – CrossFit

Warm-up (No Measure)

1 Minute Row

10 Minute Active Samson + Air Squat

45 Seconds Row

10 Slow Air Squats (Arms Overhead)

30 Seconds Row

10 Seconds PVC Overhead Squats

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

Squat Snatch Complex 10/21/20

Heavy Complex:

1 Squat Snatch

1 Low Hang Squat

1 OHS

Middle Management (Time)

For Time:

40/30 Calorie Row

20 Squat Snatches (115/85)

40/30 Calorie Row

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