3/16/2017

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Rowing relay:

2k teams of 2 (switch every 500 meters)

3k teams of 3 (switch every 500 meters)

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

8 KB SWINGS (35/26)(53/35)(70/53)

8 BURPEES

1 min rest

6 min AMRAP:

5 PULL-UPS (assisted)(pull-ups)(C2B)

10 PUSH-UPS

15 AIR SQUATS