CrossFit McComb – CrossFit

Luck of the Irish (Time)

for Time

Buy in: 800m run

5 Rounds

17 Kettlebell Swings (53/35 lb)

17 Knees-to-Elbows

17 Sumo Deadlift High-Pulls (53/35 lb)

17 Goblet Squats (53/35 lb)

Cash out: 800m run
If you have a kb & would like to do this at home but don’t have the option to run, leave out the run. You can do sit ups or v ups for the knees to elbow

Mirror Effect (at home WOD) (3 Rounds for time)

“Mirror Effect”

On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run


• Opportunity to practice pacing larger intervals

• Aim to keep the second 1 mile run within :10 -: 15 seconds of the first

• Your score will be 3 separate completion times (system will add together sum total)

• If you believe your mile time to be in the 9:00’s or above, let’s modify to 800m today and run hard

• 8:00 Time Cap on Part #2 (burpees)


3 Rounds:

30 Seconds Samson Stretch

10 Glute Bridges

30 Seconds Cossack Squats

5 Push-ups

200m Jog (1st slow, 2nd moderate, 3rd at planned mile pace)