200917

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

CFMc warm-up

Barbell warm-up

Dip progressions

Push ups

Ring push ups

Assisted box dips

Box dips

Ring dips

Hspu progressions

Box hspu – focus on tripod – your hands should be closer to the box than your head

Frianebeth (Time)

(Fran/Diane/Elizabeth

For Time

21 Thrusters (95/65 lb)

21 Pull-Ups

15 Squat Cleans (135/95 lb)

15 Ring Dips

9 Deadlifts (225/155 lb)

9 Handstand Push-Ups)

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