201118

CrossFit McComb – CrossFit

Warm-up (No Measure)

30 sec Easy Row

10 Active Spidermans + hamstring stretch

10 Box Step-ups

30 sec Moderate Row

10 Active Samson

Lateral Box Step-Overs

30 sec Faster Row

10 Air Squats

10 Box Jumps (Step Down)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

1 min pigeon pose on box

1 min wrist stretch

Doce (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24″/20″)

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/85)

15 Burpee Box Jump Overs (24″/20″)

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24″/20″)

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