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11/9/2015

8
Nov

11/9/2015

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

ROW RELAY:

(TEAMS OF 2-3)

3000 m (switch every 500 m)

Lower the distance if there are not many teams of 3. Ex. 2000.

3 rds of:

DEAD BUGS

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

4 BURPEE PULL-UP

(ASSISTED)(PULL-UP)(C2B)

6 WALL BALL

(15/10)(20/15)

*****1 MIN REST*****

7 MIN AMRAP:

100 M SPRINT

8 WALL BALL

*****1 MIN REST*****

2 MIN AMRAP:

CAL ROW

EVERY 5 CALORIES COUNTS AS A ROUND. KEEP TRACK OF ROUNDS AND REPS.

SCORE IS TOTAL ROUNDS AND TOTAL REPS FROM ALL 3 AMRAPS.

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