191-07

CrossFit McComb – CrossFit

Rugrats (5 Rounds for time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Assault Bike

* Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00

* Looking for these rounds to take no more than 3 minutes, giving athletes at least 1 minute of rest before the start of the next round

## DUMBBELL FRONT SQUATS

* Athletes will use 2 dumbbells in the front rack for the 15 squats

* This should be a challenging weight, but one that will be completed unbroken every round

## BURPEE BOX JUMP OVERS

* There is no need to stand to full extension on top of the box during the burpee box jump overs

## ASSAULT BIKE

* If you’re short on bikes, stagger heats by 2 minutes

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