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W.O.D.

200128

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 15: Buy-In: 100/80 Calorie Assault Bike Directly Into... Max Rounds: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups

200127

CrossFit McComb - CrossFitPower Clean (1x3)Squat Clean (1x3)Rack City (Time)For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats

CrossFit McComb – CrossFit

Power Clean (1×3)

Squat Clean (1×3)

Rack City (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

200126

CrossFit McComb - CrossFitTD2 BW7 (Time)6 Rounds 6 V-ups 8 Max Distance Broad Jumps 12 Hand Release Push-ups

CrossFit McComb – CrossFit

TD2 BW7 (Time)

6 Rounds

6 V-ups

8 Max Distance Broad Jumps

12 Hand Release Push-ups

200125

CrossFit McComb - CrossFitTD2 BW8 (8 Rounds for time)8 Rounds 100 Meter Sprint 10 Tempo Air Squats* Rest 30-seconds Between Rounds *3-second Negative on Each Air Squat Score is time each round

CrossFit McComb – CrossFit

TD2 BW8 (8 Rounds for time)

8 Rounds

100 Meter Sprint

10 Tempo Air Squats*

Rest 30-seconds Between Rounds

*3-second Negative on Each Air Squat

Score is time each round

200124

CrossFit McComb - CrossFitTD1 C8 (Time)Partner WOD - 50 Front Squat 40 Burpees 30 Pull-ups 20 Push Presses 10 15’ Rope Climbs 20 Push Presses 30 Pull-ups 40 Burpees 50 Front Squat Bar Weight: 95/65

CrossFit McComb – CrossFit

TD1 C8 (Time)

Partner WOD –

50 Front Squat

40 Burpees

30 Pull-ups

20 Push Presses

10 15’ Rope Climbs 20 Push Presses

30 Pull-ups

40 Burpees

50 Front Squat Bar Weight: 95/65

200123

CrossFit McComb - CrossFitBench Press (1x5)Ab-sured (6 Rounds for weight)On the 3:00 x 6 Rounds: 24 AbMat Sit-ups 16/12 Calorie Assault Bike 6 Barbell Strict Presses *Build in Strict Press Weight*

CrossFit McComb – CrossFit

Bench Press (1×5)

Ab-sured (6 Rounds for weight)

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

16/12 Calorie Assault Bike

6 Barbell Strict Presses

*Build in Strict Press Weight*

200122

CrossFit McComb - CrossFitOpening Day (Time)21-15-9: Wallballs (20/14) Pull-up Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)

CrossFit McComb – CrossFit

Opening Day (Time)

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

200121

CrossFit McComb - CrossFitPower Clean (1x3)Squat Clean (1x3)Crash Test (Time)For Time: 1,500 Meter Row 30 Deadlifts (245/165) 45 Lateral Barbell Burpees

CrossFit McComb – CrossFit

Power Clean (1×3)

Squat Clean (1×3)

Crash Test (Time)

For Time:

1,500 Meter Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

200120

CrossFit McComb - CrossFitOverhead Squat (1x3)Dumbledore (Time)For Time: 50/35 Calorie Assault Bike 30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 50 Single Dumbbell Goblet Squats (50/35) 30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 50/35 Calorie Assault Bike

CrossFit McComb – CrossFit

Overhead Squat (1×3)

Dumbledore (Time)

For Time:

50/35 Calorie Assault Bike

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

50 Single Dumbbell Goblet Squats (50/35)

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

50/35 Calorie Assault Bike

200119

CrossFit McComb - CrossFitMetcon (Time)5 rounds for time of: 20 burpees 200m run

CrossFit McComb – CrossFit

Metcon (Time)

5 rounds for time of:

20 burpees

200m run