201203

CrossFit McComb – CrossFit

Warm-up (No Measure)

2 rounds

100m Row

10 Inchworm to Push-ups

10 Kettlebell Romanian Deadlifts

10 Barbell Floor Press (Slow Down)

Metcon (5 Rounds for weight)

On a Running Clock:

[0:00]: 10 Bench Press

[3:00]: 8 Bench Press

[6:00]: 6 Bench Press

[9:00]: 4 Bench Press

[12:00]: 2 Bench Press

* Athletes will climb in weight as the reps decrease in the “running clock” bench press portion

* Rounds begin every 3 minutes (rest between)

* Record all 5 weights used

* Each set should be completed unbroken to count

* Look to start around 60-70% of 1RM and build

Pirate’s Booty (Time)

For Time:

500/400 Meter Row

50 Russian Kettlebell Swings (53/35)

500/400 Meter Row

50 Russian Kettlebell Swings (53/35)

500/400 Meter Row

Share