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12/04/2019

3
Dec

12/04/2019

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

6-8 min bear complex warm up

Metcon (Time)

THE POLAR BEAR COMPLEX

2 bear complex @40%BW

200 m run/12 cal row

2 bear complex @50%BW

200 m run/12 cal row

2 bear complex @60%BW

200 m run/12 cal row

2 bear complex @70%BW

200 m run/12 cal row

2 bear complex @80BW

Level 1: 10% lower than written per round

Level 3: 10% higher than written per round

Metcon (No Measure)

Core/accessory work

3 rounds

Duck walk across floor(try not to lean forward)

45s burpee tuck jump

30s superman/back extensions

45 s flutter kick

30 s cross-side mountain climber