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1/13/2017

12
Jan

1/13/2017

Announcements

Starting Saturday, February 4th from 10-11AM Coach Zack will be heading a new program called Skills. Every Saturday will cover a new movement from double unders to HSPUs to muscle ups.

Midcoast CrossFit – CrossFit

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Metcon (Time)

For time:

80 Double unders (160 singles)

40 walking lunges

40 abmat sit-ups

20 DB snatches (35/25)(45/35)(60/50)

10 ring dips (assisted)(ring dips)(5 ring MU’s)

20 DB snatches

40 abmat sit-ups

40 walking lunges

80 double unders

Hatch week 10 day 2 front (5-5-5-5)

5@60%, 5@65%, 5@70%, 5@70%

Hatch week 10 day 2 back

5@60%, 5@65%, 5@70%, 5@75%

Weightlifting

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