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191004

CrossFit McComb - CrossFitBFF v2 (AMRAP - Rounds and Reps)Teams of 2 AMRAP 20: 50 Wallballs (20/14) 40 Kettlebell Swings (53/35) 30/24 Calorie Row 20 Wreck Bag Over Shoulder (70/50) * One athlete works at a time in this partner workout * Athletes are free to split reps however they see fit * It is ok for teammates to use different weights on any of the movements

CrossFit McComb – CrossFit

BFF v2 (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

50 Wallballs (20/14)

40 Kettlebell Swings (53/35)

30/24 Calorie Row

20 Wreck Bag Over Shoulder (70/50)

* One athlete works at a time in this partner workout

* Athletes are free to split reps however they see fit

* It is ok for teammates to use different weights on any of the movements

191003

CrossFit McComb - CrossFitBack Squat (3x5)Underbelly (Time)50-35-20: Double Unders AbMat Sit-Ups Directly Into... 50-35-20: Double Unders Air Squats

CrossFit McComb – CrossFit

Back Squat (3×5)

Underbelly (Time)

50-35-20:

Double Unders

AbMat Sit-Ups

Directly Into…

50-35-20:

Double Unders

Air Squats

191002

CrossFit McComb - CrossFitShoulder Press (1x5)Miracle Gro (Time) 5 Rounds: 200 Meter Run 12/9 Calorie Assault Bike 9 Strict Presses (95/65) RX+ 5 Rounds: 200 Meter Run 20/15 Calorie Assault Bike 15 Strict Handstand Push-ups

CrossFit McComb – CrossFit

Shoulder Press (1×5)

Miracle Gro (Time)

5 Rounds:

200 Meter Run

12/9 Calorie Assault Bike

9 Strict Presses (95/65)

RX+

5 Rounds:

200 Meter Run

20/15 Calorie Assault Bike

15 Strict Handstand Push-ups