1/19/2017

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

Press triplet (work on movements, weight doesn’t need to be heavy)

1 Strict press

1 push press

1 push jerk

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

6 push press (75/55)(95/65)(115/85)

6 pistols (assisted)

6 ring dips (assisted)(ring dips)(1 full MU, 5 ring dips)

6 wall balls (20/14)