200923

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

CFMc Warmup

250 Meter Row

20 Bodyweight Walking Lunges

100 Meter Sandbag Run

Couch Stretch: 1:30 Each Side

UFO (3 Rounds for reps)

AMRAP 5:

200′ Walking Lunge

200 Meter Wreck Bag Run (50/35)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

100′ Single Front Rack Dumbbell Walking Lunge (50/35)

200 Meter Wreck Bag Run (50/35)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

200 Meter Wreck Bag Run (50/35)

Max Calorie Row in Time Remaining

* Your score for each round is the total number of calories accumulated

* Ideally the lunges and running take less than 4 minutes to complete, giving you at least 1 minute on the rower for each round

* Adjust distances and weight as needed to accomplish this

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