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CrossFit McComb – CrossFit

https://www.crossfitinvictus.com/wod/december-12-2018-performance-fitness/

Warm-up (No Measure)

Run 200m with a med ball

Then, 10 each:

Sampson lunges + cossack squats + froggers + single leg RDL

x2

Then, 1 round of:

10 cal row

10 DB squats, lighter than working weight

10 walking lunges, lighter than working weight

400m run

^^Use this as a gauge for the workout to determine weight and appropriate distances/reps

Metcon (4 Rounds for time)

Every 8 minutes, for 32 minutes (4 sets):

20/15 Calories of Assault Bike (or Rowing)

20 Dumbbell Squats (55/35 lb DBs)

20 Walking Lunges with DB Farmer’s Carry (55/35 lbs)

800 Meter Run
You should have 1-2 mins of rest from the get-go. Modify the run distance if that’s eating up too much of your time.

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