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2/23/2016

22
Feb

2/23/2016

Midcoast CrossFit – CrossFit

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(No Measure)

Skill Work:

5 Min. EMOM

4 Pistols

4 Ring Dips

Metcon (Time)

40 Pullups (Scaled Assisted Pullups)

REST 1 Minute

1 Mile Run (Scaled 800 Meter Run)

REST 2 Minutes

5 Min. to establish a 3 RM Hang Clean

* Note your time for the pullups and run combined, before you go into the hang cleans. (Subtract the 1 min. rest time)

Hang Clean (3 RM)

Metcon (AMRAP – Rounds and Reps)

RECOVERY OPTION:

20 PULLUPS (ASSISTED)(KIP)

REST 30 SECONDS

500 M ROW

REST 1 MINUTE

5 MIN TO COMPLETE:

AMRAP

10 ABMAT SITUP

5 MED BALL CLEAN (20/14)

SCORE IS ROUNDS AND REPS OF 5 MINUTE AMRAP

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