200401

CrossFit McComb – CrossFit

Fast Five (3 Rounds for reps)

AMRAP 5:

21/15 Calorie Assault Bike (40 doubles/60 singles)

15 Toes to Bar (alt v ups/sit ups)

21 Front Squats (135/95) (or air squats)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike (40 doubles/60 singles)

15 Toes to Bar (alt v ups/sit ups)

15 Front Squats (155/105) (or single db goblet squat)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike (40 doubles/60 singles)

15 Toes to Bar (alt v ups/sit ups)

9 Front Squats (185/135) (or double db squat)

Half Murph (Time)

1/2 mile run

10 rds of Cindy

OR

50 Pull ups

100 push ups

150 air squats

1/2 mile run

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