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2/24/2016

23
Feb

2/24/2016

Midcoast CrossFit – CrossFit

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Back Squat (4-4-4-4)

Metcon (Time)

3 Rounds:

5 Front Squats (95/65) (135/95) (155/115) From the Ground

10 Pushups

15 Calorie Row

20 Situps

Metcon (Time)

CAPACITY OPTION:

For time:

20 BURPEE BUY IN, THEN…

3 RD:

5 FRONT SQUAT (95/65)(135/95)

10 PUSH-UP

15 CAL ROW

20 SIT-UP

THEN…

20 BURPEE CASH OUT

Metcon (Time)

RECOVERY OPTION:

3 RD.

8 GOBLET SQUAT (35/26)(44/35)

10 HAND RELEASE PUSH-UP

10 CAL ROW

10 SITUP

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