190305

CrossFit McComb – CrossFit

Metcon (No Measure)

3 Rounds

6 Deadlift @ 20X1

(start at top –

down 2/explode up/hold at top 1 – then down 2, etc)

Rest 20 seconds

20 Unbroken Kettlebell Swings

Rest 3 minutes

Metcon (AMRAP – Reps)

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 15 Thrusters (95/65#)

Minute 3 – 10 Box Jump-Overs (24″/20″)

Minute 4 – 30-Second Front Leaning Rest on Rings

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