CrossFit McComb – CrossFit

Metcon (No Measure)

10 min EMOM

8 RDLs with a 3 second negative


8 strict press with a 3 sec negative

alt each minute

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

2 dbl DB power cleans (35/20#s)

2 dbl DB box step overs

200m run

+2 power cleans and step overs each rd – run stays the same

score: record round as the # of pc/step overs on the last completed round – reps are the reps completed in an uncompleted rd

so if I finish the round of 10 and then get 4 more pc my score is

10 rd 4 reps