11/18/2016

Midcoast CrossFit – CrossFit

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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%