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CrossFit McComb – CrossFit

Bench Press (Every 3 mn for 15 min do a set of 7)

Metcon (Time)

3 rds

500m row

rest 1 min

then

Rx+ 30-20-10

Rx 15-10-5

GHD sit ups

wall balls (20/14#)

Rd 1 row/rest 30- 20-10

Rd 2 row/rest 30-20-10

Rd 3 row/rest 30-20-10

25 min cap

Score : time including rests
Pick one metcon

Metcon (Time)

5 rds

400m run

15 wb 20/14#

10 ghd sit ups

Rest 1 min

Score: time including rest
Pick one metcon

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