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
