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3/7/2016

6
Mar

3/7/2016

Midcoast CrossFit – CrossFit

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Deadlift (5-5-4-4-4)

TOUCH AND GO IF POSSIBLE. RECORD YOUR LAST SET OF “TOUCH AND GO”

Metcon (Time)

“BELL”

3 ROUNDS FOR TIME:

21 DEADLIFT

(L1:115/85)(RX:135/105)(L3:185/135)

15 PULL-UP

9 FRONT SQUAT (SAME)

** NOTE:

ACTUAL WOD CALLS FOR 185/135

PLEASE SCALE BACK WEIGHT SO YOU CAN COMPLETE THE DEADLIFTS AND FRONT SQUATS EFFECTIVELY

Metcon (Time)

EWOD OPTION

800 Meter Run

Then…

3 Rounds

21 Deadlifts

15 Pullups

9 Front Squats

200 Meter Run

Then….

800 Meter Run

Metcon (Time)

RECOVERY OPTION

21 Wall Balls

15 Situps

9 Burpees

200 Meter Run (after each round)

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