201020

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

2 Rounds

30 Sec Easy Assault Bike

10 Single Arm Dumbbell Bent Over Rows (5 Each Side)

10 Alt Box Step-ups

10 Single Arm Dumbbell Deadlifts (5 Each Side)

5 box overs

double db cleans – warm-up to metcon weight

BB Warmup

Deadlift (3×5@80%)

Round and Round (AMRAP – Rounds and Reps)

AMRAP 16:

Buy-In: 75/50 Calorie Assault Bike

Max Rounds in Time Remaining:

15 Box Jump Overs (24″/20″)

12 Chest to Bar Pull-ups

9 Double Dumbbell Power Cleans (rx+: 50’s/35’s rx: 35/25#)

* Your score for the day is total rounds + reps completed (bike doesn’t count towards score)

* We expect the bike to take about 5-7 minutes to complete, leaving 9-11 minutes for the scored portion

* You can expect to complete about 3-4 rounds of the scored portion once you get there

DB PC

* Only one head of the dumbbell needs to make contact with the floor in the bottom

* Ensure the elbows finish forwards of the body at the top of each rep

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