CrossFit McComb – CrossFit

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – 50-75 Foot Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Metcon (2 Rounds for time)

Two sets for times of:


30/25 Calories of Assault Bike

20 Burpee Box Jump-Overs (30″/24″)

Rest 6 minutes
Half the class does the bike metcon – the other half does the technique work – and then they swap. If there are more than 6 people, split is so that half the people are working on the bike and the other work while they rest

Metcon (3 Rounds for time)


3 sets for times of

10/8 cal of assault bike (whatever cal you are capable of sprinting)

10 burpee box jump overs (24/20″) (step)

rest 3 minutes