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3/28/2016

27
Mar

3/28/2016

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Tabata: (4 rounds)

D.U.

Jump squat

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

Complete the following for time:

200 M RUN

40 D.U. (80 single)

10 BOX JUMP (20/18)(24/20)(30/24)

400 M RUN

80 D.U. (160 single)

20 BOX JUMP

800 M RUN RUN

40 D.U.

10 BOX JUMP

Finisher: 40 abmat sit-up

Metcon (Time)

RECOVERY OPTION

200 M Run

20 Air Squats

10 Box Step ups

400 M Run

40 Air Squats

20 Box Step Ups

800 M Run

20 Air Squats

10 Box Step ups

Finisher: 40 Ab Mat Situps

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