180619

CrossFit McComb – CrossFit

Warm-up

CFMc Warmup (No Measure)

Run 400m/Row 500m

2 rounds NFT

10 reps each of:

Samson Stretch

Pass throughs

Overhead Squat

Sit-up

Back Extension

Pull-up

Dip

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

Metcon

Ralph (Time)

4 Rounds for time of:

8 Deadlifts, 250#

16 Burpees

3 Rope Climbs, 15′

600m Run
In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
To learn more about Ralph click here
lady’s weight – 175#

Metcon (Time)

Ralph

4 Rounds for time

8 deadlift (250/175#)

16 burpees

3 rope climbs

600m run

Metcon (Time)

Ralph

4 Rounds for time

8 deadlift (250/175#)

16 burpees

3 rope climbs

600m run

Share