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3/6/2020

5
Mar

3/6/2020

Midcoast CrossFit – CrossFit

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Deadlift (5-4-3-3)

Build to a heavier set of three. The focus is not a 3 rep max. Touch and go preferred.

Metcon (Time)

4-8-10-12-10-8-4

Deadlift (135/95)(185/135)(225/165)

Box jumps (20/18)(24/20)(30/24)

Cal row

**30 DU and 1 rope climb after each round**

(60 singles)

(Ring rows/rope pulls)(rope climb)(legless)

Metcon (Time)

EWOD

8-10-12-14-16-14-12-10-8

GHD Situps

Wall Balls (14/10) (20/14)

Box Jumps (14/10) (24/20) (30/24)

Calories

*15 DU’s after every round

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