201104

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

CFMc Warmup

BB 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

Thoracic Opener

Overhead Squat (build to a heavy 3)

13 minutes

The Fray (Time)

For Time:

800 Meter Run

30 Chest to Bar Pull-ups

30 Overhead Squats (115/85)

400 Meter Run

15 Chest to Bar Pull-ups

15 Overhead Squats (115/85)

Share