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CrossFit McComb – CrossFit

Warm-up (No Measure)

400m Run/500m Row

then Barbell Warmup

then 10 scap pullups, 5 kips, 5 pulls, 5 mus

then 5 reps of each movement in the metcon

New Year’s Eve WOD (Time)

12 movements, 31 reps each

1) deadlift (135/95#)

2) sumo deadlift high pull

3) front squat

4) clean

5) S2OH

6) burpee over the bar

7) mus (15) /pull ups

8) kb swing (53/35#)

9) handstand push up

10) ghd sit ups

11) box jump overs

12) wall balls (20/14#)

Buy out:

2019m row/run

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