180703

CrossFit McComb – CrossFit

Metcon (Time)

Buy in: 400m pizza delivery with a plate (25/15#)

3 rounds

1) Rope climb -lava-rope climb

****5 burpee slam/med balls

2) over wall x4

****

3) sliding hold – there & back

****

4) bucket carry around cones in grass (53/35#) – bear hug- nothing under the bottom

****

5) sledge hammer strikes to tire x5

****

6) tire run – there & back

****

7) monkey bars with rings

****

buy out (NOT part of your time):

50ft pinch grip carry

RULES

1. use the 5 ft marked area of the gym

2. start with 10# plate in each hand

3. if you fail between 5ft lines, go back to the previous 5ft line and continue

4. MUST complete the 50ft with each of the following weights in this order: 10#, 15#, 25#, 35#, 45#, 55#

5. Buy out has a separate score: which is the heaviest weight you successfully carried 50ft

Metcon (Calories)

Buy out : heaviest 50ft pinch grip carry
enter weight in pounds even though it says calories

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