201102

CrossFit McComb – CrossFit

Warm-up (No Measure)

30 sec Easy Assault Bike

10 Active Spidermans + hamstring stretch

10 PVC Pass Throughs

30 sec Moderate Assault Bike

10 Walk out to Push-ups

10 PVC Overhead Squats

30 sec Faster Assault Bike

10 Mountain Climbers

10 PVC Sotts Press

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

Rush Hour (5 Rounds for time)

5 rounds

In a 4 min window:

20/15 Calorie Assault Bike

10 Lateral Barbell Burpees

5 Power Snatches (135/95)

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