201218

CrossFit McComb – CrossFit

Warm-up (No Measure)

run/row/ride

30 Seconds Each

Box Step-ups (Lower)

Knuckle Drags

Active Spidermans

Push-up to Down Dog

Box Step-ups (Higher)

## 30 Seconds Each

Single Dumbbell Romanian Deadlifts

Single Dumbbell Russian Swings

Single Dumbell Strict Press

*All Right, Then All Left*

Barbell Warmup

MOBILITY

1 min Dumbbell Assisted Straddle Stretch

Drop Ankle Stretch: 40 Seconds Each Side

Deadlift (heavy 2)

Deadlift (heavy 4)

Deadlift (heavy 6)

Hot & Bothered (AMRAP – Rounds and Reps)

Individual

AMRAP 15:

40 Single Dumbbell Hang Clean and Jerks (50/35)

20 Box Jumps (24″/20″)

10 Deadlifts (245/165)

*c&j: alternate every 5 reps

Partner

AMRAP 15:

alt rds

20 Single Dumbbell Hang Clean and Jerks (50/35)

10 Box Jumps (24″/20″)

5 Deadlifts (245/165)

*c&j: alternate every 5 reps

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