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11/30/2015

29
Nov

11/30/2015

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

3 RD TABATA

HALLOW ROCKS

SUPERMAN HOLDS

3 RD TABATA

WALL BALL

MED BALL SIT-UPS

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:

5 KB SWING (35/26)(53/35)(70/53)

5 WALL BALL (14/10)(20/14)

1 MIN REST

2 MIN AMRAP:

BURPEE BOX JUMP (REPS)

(20/18)(24/20)(30/24)

1 MIN REST

4 MIN AMRAP:

5 WALL BALL

5 KB SWING
BURPEE BOX JUMP REPS WILL BE ADDED TO THE REPS PORTION OF YOUR FINAL SCORE OF ROUNDS AND REPS.

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