10/21/2015

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Skill Work:

3 rd TABATA: (abs)

Plank

Star crunches

6 min EMOM

5 T2B

10 wall ball

(Scale as needed)

Metcon (Time)

Time:

250 m row

8 T2B (K2E)

8 wall ball (15/10)(20/15)

200 m run

10 T2B

10 wall ball

200 m run

12 T2B

12 wall ball

250 m row

Endurance option:

200 m run beginning and end, 400 m runs in middle

L3 option: bar muscle up (half the number each rd) 4, 5, 6