3/12/2020

Midcoast CrossFit – CrossFit

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Bear Complex (5-5-5-5)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
The bear has 5 reps that equal 1 set.

Metcon (Time)

Time:

4-8-12-16-12-8-4

Pistols (assisted)

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

Back squat (floor)(95/65)(135/95)(155/115)

100 m run each round

Metcon (AMRAP – Rounds and Reps)

EWOD

AMRAP 30

10 DB Clean & Jerks (50/35)

10 Burpees

10 DB Lunges

10 Situps

400 Meter Run