191231

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run/Row/Ride

then 10 scap pullups, 5 kips, 5 pulls, 5 mus

then 5 reps of each movement in the metcon

New Year’s Eve WOD v2 (Time)

12 movements, 31 reps each

1) double unders (3x singles)

2) med ball cleans

3) db snatches (50/35#)

4) walking lunges

5) db clean & jerks (50/35#)

6) burpee over the bar

7) pull ups (rx+: 15 mus)

8) kb swing (53/35#)

9) handstand push up

10) ghd sit ups

11) box jump overs

12) cal bike

Buy out:

2019m row/run

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