201005

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

2 min Easy bike

CFMc Warmup

Wall Ball Warmup

Snatch Warm up

T2B Warmup

Pull-up Negatives (Time)

6 min EMOM – 1 rep

Bamm-Bamm (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

40 Alternating Dumbbell Snatches (50/35)

30/24 Calorie Assault Bike

20 Toes to Bar

* Both heads of the dumbbell should make contact with the floor between the feet

* If you’re short on bikes, stagger heats by 3 minutes

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