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1-11-17

10
Jan

1-11-17

Announcements

Starting Saturday, February 4th from 10-11AM Coach Zack will be heading a new program called Skills. Every Saturday will cover a new movement from double unders to HSPUs to muscle ups.

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

“SKILL WORK”

4 rd tabata:

GOAT #1

GOAT #2

ABMAT SITUPS

Metcon (Time)

5 rounds for time:

10 box jumps (20/12)(24/20)(30/24)

10 burpees

10 kettlebell swings (35/26)(53/35)(70/53)

1 rope climb (ring rows)(rope climb)(legless)

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