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2/25/2020

24
Feb

2/25/2020

Midcoast CrossFit – CrossFit

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Paused Front Squat (3-3-3-3-3)

allow 1-1:30 min rest between sets to recover properly. full 3 second hold at the bottom of the squat

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP:

11 box jumps (20/18)(24/20)(30/24)

7 front squats (floor) (75/55)(95/65)(135/95)

11 T2B (leag raise/K2E)(T2B)(8 T2B+3 BMU)
front squat weight should be a weight that you do not need to drop during a set.

Metcon (AMRAP – Rounds and Reps)

EWOD

AMRAP 21

7 T2B

14 KB Swings (35/26) (53/35) (70/53)

21 Air Squats

200 Meter Run