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1/17/2017

16
Jan

1/17/2017

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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Hatch Week 11, Day 1 (Back Squats) (5-3-2-2-1-1)

5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%

Hatch Week 11, Day 1 (Front Squats) (5-5-5-5)

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

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

6 KB swings (35/26)(53/35)(70/53)

8 box jumps (20/18)(24/20)(30/24)

10 c row

12 overhead plated lunges (25/15)(35/25)(45/35)

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