Midcoast CrossFit – CrossFit
Metcon (No Measure)
Rotate stations every minute. 45 seconds of work per station.
9 min EMOM
(L1/2/3 = progression)
L1: tripod hold/bottom position of hspu hold/top position of hspu
L2: 20 second handstand hold against wall, come off wall, 2-4 hspu
L3: consecutive hspu 10-15
L1: 3-5 singles followed by a DU attempt. Stop and reset.
L2: alt. Single DU
L3: consecutive DU
L1: 15-20 ring rows
L2: rope climb with feet
L3: legless rope climb
**athletes face away from the center of the rig for T2B to allow room for ring dips. Burpees can be completed wherever.
Ring dips (assisted)(ring dips)(ring dips +2 RMU to each rd)
30 DU (60 singles) each rd