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CrossFit McComb – CrossFit

Seated Dumbbell Strict Press (3×10 set 1)

You can use the same weight for all three sets, or increase weight across sets ….your choice

Seated Dumbbell Strict Press (Set 2)

You can use the same weight for all three sets, or increase weight across sets ….your choice

Seated Dumbbell Strict Press (Set 3)

You can use the same weight for all three sets, or increase weight across sets ….your choice

Snake Bite (Time)

[PART 1]
For Time:

21-15-9:

Squat Snatches (95/65)

Chest to Bar Pull-ups

* Score = The time it takes to complete the workout

Metcon (Weight)

[PART 2]
SNATCH COMPLEX (For Load & Quality)

From 10:00-18:00:

In the remaining time:

1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat

Score = Log heaviest load

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