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CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 active spidermans + hamstring stretch (5/side)

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Barbell Warmup (No Measure)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press (BTN Snatch Grip Press)

5 front squats (OHS)

5 stiff leg deadlifts (Snatch Grip SLDL)

3 Position Squat Snatch

pockets

one inch above knee

Floor/mid shin if you don’t have full size plates

Ketty (Time)

5 Rounds For Time:

400 Meter Run

30 Kettlebell Swings (53/35)

30 Step Back Lunges
may reduce rounds depending upon time

Squat Snatch (record 75%)

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