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CrossFit McComb – CrossFit

A: Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Warm-up (No Measure)

Wall ball movement prep

5 med ball deadlifts

5 med ball front squats

5 med ball presses

5 med ball thrusters

5 wall balls

warm up to deadlift weight

Primer:

4 deadlifts

7 wall balls

100m run

“SAMAN” (Time)

8 Rounds of:

13 Deadlifts (185/125 lb)

17 Wall Balls (20/14 lb)

400 meter Run

The workout explained is:

– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km

– 13 for the boys and their coach

– 17 for the how long they were trapped inside the cave

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