17
Nov
11/18/2016
Midcoast CrossFit – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
Please note that the 1 mile time trial is the 1 mile run at the beginning of the WOD. The reason it is listed separately is so we can enter a score to keep track in Wodify.
Metcon (Time)
COMPLETE THE FOLLOWING FOR TIME:
(KEEP TRACK OF THE MILE RUN, WILL ALSO COUNT AS A SEPERATE SCORE)
1 MILE RUN
**2 MINUTE REST**
4 ROUNDS:
10 CAL ROW
10 KB SWINGS (35/26)(53/44)(70/53)
1 MUSCLE UP (6 RING ROW/3 RING DIP)(1 MUSCLE UP)(3 MUSCLE UP)
1 ROPE CLIMB (ASSISTED)(ROPE CLIMB)(LEGLESS)
hatch back squat day 2 week 2
10@ 60%, 8@70%, 8@75%, 8@80%
hatch front squat week 2 day 2
5@60%, 5@65%, 5@70%, 5@70%