W.O.D.

CrossFit McComb - CrossFitWarm-up (No Measure)Warmup ## 60 Seconds PVC Pass Throughs [ Active Spidermans Push-up to Down Dog ## 40 Seconds PVC Overhead Squats Mountain Climbers Push-up to Down Dog ## 20 Seconds PVC Pass Throughs (More Narrow) Lateral PVC Burpees Push-up to Down DogPoint Break (AMRAP - Rounds and Reps)AMRAP 15: 5 Strict Pull-ups 10 Dumbbell Hang Clean and Jerks (50/35 - single arm) 15 AbMat Sit-upsCrossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesCrossfit Games Open 20.1 Masters (55+) (Time)10 rounds for time of:...

CrossFit McComb – CrossFit

Warm-up (No Measure)

Warmup

## 60 Seconds

PVC Pass Throughs [

Active Spidermans

Push-up to Down Dog

## 40 Seconds

PVC Overhead Squats

Mountain Climbers

Push-up to Down Dog

## 20 Seconds

PVC Pass Throughs (More Narrow)

Lateral PVC Burpees

Push-up to Down Dog

Point Break (AMRAP – Rounds and Reps)

AMRAP 15:

5 Strict Pull-ups

10 Dumbbell Hang Clean and Jerks (50/35 – single arm)

15 AbMat Sit-ups

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

CrossFit McComb - CrossFitPoint Break (AMRAP - Rounds and Reps)AMRAP 15: 5 Strict Pull-ups 10 Dumbbell Hang Clean and Jerks (50/35 - single arm) 15 AbMat Sit-upsCrossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes

CrossFit McComb – CrossFit

Point Break (AMRAP – Rounds and Reps)

AMRAP 15:

5 Strict Pull-ups

10 Dumbbell Hang Clean and Jerks (50/35 – single arm)

15 AbMat Sit-ups

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

CrossFit McComb - CrossFitPower Snatch (1x5)Squat Snatch (1x5)Metcon (No Measure)You choose ### Practice Option 1: On the Minute x 20: Odd Minutes: 30 Seconds Double Under Practice Even Minutes: 3-6 Handstand Push-ups ### Practice Option 2: On the Minute x 20: Odd Minutes: 1-2 Ring Muscle-ups Even Minutes: 30 Seconds Handstand Walk ### Practice Option 3: On the Minute x 20: Odd Minutes: 5 Power Snatches (40%) Even Minutes: 1 Rope Climb ### Cardio Option 1: On the Minute x 20: Odd Minutes: 1 Minute Bike Even Minutes: 1 Minute Sit-ups ### Cardio Option 2: On the Minute x 20:...

CrossFit McComb – CrossFit

Power Snatch (1×5)

Squat Snatch (1×5)

Metcon (No Measure)

You choose

### Practice Option 1:

On the Minute x 20:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

### Practice Option 2:

On the Minute x 20:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

### Practice Option 3:

On the Minute x 20:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

### Cardio Option 1:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

### Cardio Option 2:

On the Minute x 20:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

CrossFit McComb - CrossFitBack Squat (3x5)WOW Air (Time)3 Rounds: 50 Air Squats 400 Meter Run 30/24 Calorie Row 200 Meter Wreck Bag Run (50/35)

CrossFit McComb – CrossFit

Back Squat (3×5)

WOW Air (Time)

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

200 Meter Wreck Bag Run (50/35)

CrossFit McComb - CrossFitShoulder Press (1x5)Detention (AMRAP - Rounds and Reps)AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders

CrossFit McComb – CrossFit

Shoulder Press (1×5)

Detention (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

CrossFit McComb - CrossFitRugrats (5 Rounds for time)On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs (24/20) 15 Dumbbell Front Squats (50's/35's) 15/12 Calorie Assault Bike * Rounds begin on the 0:00 - 4:00 - 8:00 - 12:00 - 16:00 * Looking for these rounds to take no more than 3 minutes, giving athletes at least 1 minute of rest before the start of the next round ## DUMBBELL FRONT SQUATS * Athletes will use 2 dumbbells in the front rack for the 15 squats * This should be a challenging weight, but one that will be completed...

CrossFit McComb – CrossFit

Rugrats (5 Rounds for time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Assault Bike

* Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00

* Looking for these rounds to take no more than 3 minutes, giving athletes at least 1 minute of rest before the start of the next round

## DUMBBELL FRONT SQUATS

* Athletes will use 2 dumbbells in the front rack for the 15 squats

* This should be a challenging weight, but one that will be completed unbroken every round

## BURPEE BOX JUMP OVERS

* There is no need to stand to full extension on top of the box during the burpee box jump overs

## ASSAULT BIKE

* If you’re short on bikes, stagger heats by 2 minutes

CrossFit McComb - CrossFitBFF v2 (AMRAP - Rounds and Reps)Teams of 2 AMRAP 20: 50 Wallballs (20/14) 40 Kettlebell Swings (53/35) 30/24 Calorie Row 20 Wreck Bag Over Shoulder (70/50) * One athlete works at a time in this partner workout * Athletes are free to split reps however they see fit * It is ok for teammates to use different weights on any of the movements

CrossFit McComb – CrossFit

BFF v2 (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

50 Wallballs (20/14)

40 Kettlebell Swings (53/35)

30/24 Calorie Row

20 Wreck Bag Over Shoulder (70/50)

* One athlete works at a time in this partner workout

* Athletes are free to split reps however they see fit

* It is ok for teammates to use different weights on any of the movements

CrossFit McComb - CrossFitBack Squat (3x5)Underbelly (Time)50-35-20: Double Unders AbMat Sit-Ups Directly Into... 50-35-20: Double Unders Air Squats

CrossFit McComb – CrossFit

Back Squat (3×5)

Underbelly (Time)

50-35-20:

Double Unders

AbMat Sit-Ups

Directly Into…

50-35-20:

Double Unders

Air Squats

CrossFit McComb - CrossFitShoulder Press (1x5)Miracle Gro (Time) 5 Rounds: 200 Meter Run 12/9 Calorie Assault Bike 9 Strict Presses (95/65) RX+ 5 Rounds: 200 Meter Run 20/15 Calorie Assault Bike 15 Strict Handstand Push-ups

CrossFit McComb – CrossFit

Shoulder Press (1×5)

Miracle Gro (Time)

5 Rounds:

200 Meter Run

12/9 Calorie Assault Bike

9 Strict Presses (95/65)

RX+

5 Rounds:

200 Meter Run

20/15 Calorie Assault Bike

15 Strict Handstand Push-ups

CrossFit McComb - CrossFitEcod (3 Rounds for reps)3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20) 21 Power Cleans 27/21 Cal Row Rest 4 Minutes Between Rounds Round 1: 135/95 Round 2: 115/85 Round 3: 95/65

CrossFit McComb – CrossFit

Ecod (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65