201119

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

30 sec each

PVC Pass Throughs

Easy Bike

PVC Behind the Neck Strict Press

Easy Bike

PVC Z-Press [Video](https://youtu.be/d4ib5o5BST0)

Easy Bike

PVC Strict Press

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Shoulder Press (heavy single)

Miracle-Gro (Time)

5 Rounds:

200 Meter Run

12/9 Calorie Assault Bike

9 Strict Presses (95/65)

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