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CrossFit McComb – CrossFit

Warm-up (No Measure)

run/row/ride

10 Air Squats

10 Dumbbell Goblet Squats

5 Push up to Down Dog

10 Single Dumbbell Deadlifts (5/side)

10 Shoulder Taps

10 Single Dumbbell Strict Press (5/side)

BB warmup

4th Down (3 Rounds for reps)

AMRAP 4:

24/18 Calorie Row

24 Alternating Dumbbell Snatches (50/35)

24 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

18/14 Calorie Row

18 Alternating Dumbbell Snatches

(50/35)

18 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

12/9 Calorie Row

12 Alternating Dumbbell Snatches (50/35)

12 Thrusters (75/55)

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