180911

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

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

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

Dana (Time)

For time:

1 mile run

50 body weight deadlifts

1 mile run

Completed in memory of Dana Hannon, 29 of Wickoff, NJ , who lost his life on Sept 11, 2001.

https://www.firehero.org/fallen-firefighter/dana-rey-hannon/

http://www.legacy.com/sept11/story.aspx?personid=146350

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