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2/13/2016

12
Feb

2/13/2016

Midcoast CrossFit – Masters

Donations for the polar plunge wods can be cash or check made out to midcoast crossfit.

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Metcon (Time)

WOD 1

14 MIN TIME CAP

2 ROUNDS (SPLIT REPS EVENLY)

20 FRONT RACK LUNGES (95/65)

30 T2B (K2E)

40 PUSH-UP

50 BOX JUMP (20/18)(24/20)

60 SIT-UP

10 MIN REST BEFORE MOVING TO WOD 2

(No Measure)

WOD 2

11 MIN AMRAP

50 CAL ROW BUY IN THEN…

10 KB SWINGS (44/26)(53/35)

20 AIR SQUATS

30 D.U. (60 SINGLES)

PARTNER B RESTS WHILE PARTNER A COMPLETES ALL 3 MOVEMENTS BEFORE SWITCHING

Score is total rounds and reps.

(Note: wodify would not let a second metcon be posted. That is why second wod is under warm up)

Metcon (AMRAP – Rounds and Reps)

WOD 2

11 MIN AMRAP

50 CAL ROW BUY IN THEN…

10 KB SWINGS (44/26)(53/35)

20 AIR SQUATS

30 D.U. (60 SINGLES)

PARTNER B RESTS WHILE PARTNER A COMPLETES ALL 3 MOVEMENTS BEFORE SWITCHING

Score is total rounds and reps.

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