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1/28/2016

27
Jan

1/28/2016

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

DU,ROW RELAY:

TEAM OF 3:

EACH TEAM MEMBER COMPLETES 10 DU AND 500 M ROW TWICE FOR A TOTAL OF 3,000 M ROW AND 60 DU (SINGLES IF NEEDED..DOUBLE NUMBER)

TEAM OF 2:

EACH TEAM MEMBER COMPLETES 10 DU AND 500 M ROW 3 TIMES FOR A TOTAL OF 3,000 M ROW AND 60 DU

(SINGLES IF NEEDED..DOUBLE NUMBER)

Metcon (AMRAP – Rounds)

10 min EMOM:

***Score is total completed rounds

10 D.U. (Scaled: 20 singles)

8 KB SWING (L1: 35/26)(RX: 53/35)

4 PISTOL (L1: assisted)(RX: PISTOL past 90′)

Metcon (AMRAP – Reps)

ENDURANCE OPTION

10 min EMOM

***Score is total amrap burpees added up

15 DU (30 singles)

5 KB SWING (L1: 35/26)(RX: 53/35

Amrap BURPEES

(Keep track of burpees each min)

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