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1/18/2017

17
Jan

1/18/2017

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

View Public Whiteboard

Metcon (No Measure)

skill work:

4 rd tabata:

goat movement

goat movement #2

wall balls

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
score is total time to complete the WOD minus the rest time

Metcon (Time)

“Barbara Jr.”

4 rounds for time:

10 pull-ups

20 pushups

30 sit-ups

40 air squats

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