180706

CrossFit McComb – CrossFit

A: Warm-up (No Measure)

:30 Seconds

Active Spidermans

Cossack Squats

Active Samson

Air Squats

Push-up to Down Dog

Banded Side Shuffles

Pausing Banded Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

B: Bench Press (max reps @ 95%)

1×3 @ 70%

1×3 @ 80%

Max reps @ 90%

Score is reps @ 90%

C: Buddy-Buddy (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 20:

50 Strict Pull-Ups

75 Bench Press (135/95)

50 Calorie Row

Metcon

Metcon (AMRAP – Rounds and Reps)

2-person Team

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