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CrossFit McComb – CrossFit

Alternating DB Bench Press (3×10 )

3×10
movement begins by pressing both dbs over your chest and then alternating lowering one to your chest and back up

F.R.E.A.K (Time)

21 thrusters (Rx+ 135/95) (Rx 95/65#)

21 pull ups

800m run

30 KB swings (Rx+ 70/53#) (Rx 53/35#)

30 pull ups

50 double unders

50 abmat sit ups

400m run

30 box jumps (Rx+ 30/24) (Rx 24/20)

30 wall balls (Rx+ 30/20#) (Rx 20/14#)

Fran/Eva/Annie/Kelly

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