181127

CrossFit McComb – CrossFit

Warm-up (No Measure)

3 rounds

:20 plank hold + 20 shoulder taps AFAP

20 toe walk steps + 20 lateral hops

:20 bar hang + 5 hanging knee raises

5 pushups
https://www.crossfitinvictus.com/wod/november-20-2018-performance/

Metcon (AMRAP – Reps)

3 sets for max reps of:

45 seconds of Concept 2 Row for Calories

***Rest 45 seconds

45 seconds of Strict Handstand Push-Ups

***Rest 45 seconds

45 seconds of Double-Unders

***Rest 45 seconds

45 seconds of Strict Supinated-Grip Pull-Ups (palms face away)

Rest 45 seconds

rx+: as written

rx: kipping hspu

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses (135/95 lbs)

10 Burpees Over the Barbell

10 Toes to Bar

Share