10/31/2015

Midcoast CrossFit – CrossFit

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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)