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1/15/2017

14
Jan

1/15/2017

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)

“Tornado”

(TEAMS OF 2)

(Split reps evenly)

200 double unders (400 singles)

100 pushups

80 wall balls

60 HSPUs (assisted)(1 mat)

40 burpee box jump overs

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

20 OHS (each)(75/55)(95/65)(135/95)

10 wall climbs

2 rope climbs (9 ring rows/3 rope pulls)(rope climb)(legless)

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