18
Jan
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
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)