30
Oct
10/31/2015
Midcoast CrossFit – CrossFit
Metcon (No Measure)
Zombie shuffle:
(1 mile Indian sprint)
3 round TABATA:
“Grave diggers” (mountain climbers)
“Nuse jumps” (double unders)
“Skull squats” (air squats)
Metcon (Time)
Zombie apocalypse
Option 1: 1 round for time
Option 2: 2 rounds for time
• “Walk Like the Dead”: 50 ft plank walk
• “Grave Bursters” : 20 Burpee
• “Brain Toss” : 20 Wall Ball (20/14 lbs)
• “Blood on the Bar” : 20 Pull ups
(Assisted)(kip/butterfly)(C2B)
• “Haul Off the Dead” : 200 M Farmer carry (35/26)(53/35)(70/53)
• “Suppressing Fire” : 100 Double Unders (200 singles)
• “Jump High or Die” : 30 Box Jumps (20/18)(24/20)(30/24)
• “Skull Crushers” : 20 Deadlifts (155/125)(185/135 lbs)(225/165)