04 May

Midcoast CrossFit – Basic

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(No Measure)

800 m run

-THEN-

2 Rounds

20 windmill

30 Jumping Jack

10 Push up

Movement Review

Medball Cleans

Metcon (AMRAP – Rounds)

Death by Medball Cleans

(Moderate to Heavy weight)

Minute 1 – 2 Medball Cleans

Minute 2 – 4 Medball Cleans

Minute 3 – 6

…

Finisher

3 Rounds

200 m run

10 Wall balls

Post Wod Stretching

Couch stretch 2 mins ea. leg

Hamstring Roll out

Armbar