20
Oct
10/21/2015
Midcoast CrossFit – CrossFit
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