200921

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

CFMc Warm up

Barbell Warmup

Wall Ball Warm up

Front Squat Complex

build to a heavy single complex

1- 2 sec pause front squat

1- front squat

Dodgeball (Time)

10 Rounds For Time:

15 Wallballs (20/14)

200 Meter Run
Rain Subs

250m Row

12/9 cal Bike

15 Shuttle Runs [10 Meters each]

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