181016

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

Hero WOD for Fallen MS Police Officers Zack Moak, James White, & Kenneth “Josh” Smith (Time)

Zack Moak

(AGE) 31 Burpess

(BADGE) 32 KBS

(DATE) 929 M Row

James White

(AGE) 35 Pull up

(BADGE) 33 T2B

(DATE) 929 M Row

Kenneth “Josh” Smith

(AGE) 32 Push ups

(BADGE) 29 Med Ball cleans

(DATE) 930 M Row

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