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3/11/2016

10
Mar

3/11/2016

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

6 MIN EMOM:

10 GOAT MOVEMENT

10-20 D.U. (40 SINGLES)

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

6 box jump (20/18)(24/20)(30/24)

3 SQUAT CLEAN (95/65)(115/85)(135/95)

1 MIN REST

6 MIN AMRAP:

6 box jump

4 PISTOL (ASSISTED)

100 m sprint

Metcon (AMRAP – Rounds and Reps)

Recovery option:

6 min amrap:

10 air squat

5 med ball clean (20/14)

1 min rest

6 min amrap:

10 air squat

4 pistol

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