181109

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

Metcon (Time)

Teams of two must complete 50 repetitions of the following complex:

1 Deadlift 95/65# all movements

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

PLUS 5k Row

* one partner rows and the other partner doing complex – can switch whenever they want

* barbell may only rest on the ground at the end of a complex (after the push jerk) – otherwise there is a 5 burpee penalty

* both partners must be working to accumulate any reps – at least until all reps are completed of one of the movements

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