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CrossFit McComb – CrossFit

Warm-up (No Measure)

2 Rounds

10 Box Step-ups

5 Inchworm to Push-ups

Arch Hold – count to 15

Hollow Hold – count to 15

10 Straight Leg Sit-ups

BB warmup

1 min thoracic opener

Overhead Squat (Record your set of 9 here)

Overhead Squat (Record your set of 7 here)

Overhead Squat (Record your set of 5 here)

Every 2 Minutes x 6 Sets:

Minutes 1-2: 9 Overhead Squats

Minute 3-4: 7 Overhead Squats

Minutes 5-6: 5 Overhead Squats

Uplifting (AMRAP – Rounds and Reps)

AMRAP 10:

3 Box Jump Overs (24″/20″)

3 Toes to Bar

3 Push Jerks (135/95)

3 Chest to Bar Pull-ups

6 Box Jump Overs (24″/20″)

6 Toes to Bar

6 Push Jerks (135/95)

6 Chest to Bar Pull-ups



Add 3 Reps Each Round

When recording your score put the number of reps for the round that you completed in the ROUND box – and the reps completed on the next round in the reps

so if you get to the 12 round and then finish 5 reps in the next round your score would be

12 + 5

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