CrossFit McComb – CrossFit

Back Squat (*Set 6 – 1 rep)

Back Squat

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 rep

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 1 rep

Rest 2-3 minutes between sets.

Score is set 6

Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Dumbbell Thrusters (50/35 lbs)

Chest-to-Bar Pull-Ups
This should still be a pretty fast Fran workout for those who have C2B. And if you don’t have them, consider scaling to keep the intent of the workout. So either banded C2B or regular kipping. Heck, you might even do jumping C2B depending on where you are. Attack this very similarly as you do Fran but dial it back a couple notches until you get in a comfortable rhythm. Steadying the DBs and the extra bit on the C2B can take a toll pretty quick if you don’t manage your plan from the start.