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3/9/2016

8
Mar

3/9/2016

Midcoast CrossFit – CrossFit

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Push Press (4-4-3-3-3)

Metcon (Time)

3 RDS:

10 RING DIP

(L1:ASSISTED)(RX:RING DIP)(L3: 5 M.U.)

50 AIR SQUAT

35 ABMAT SIT-UP

100 M RUN

Metcon (Time)

EWOD OPTION

800 Meter Run

Then…

3 Rounds of:

5 Ring Dips

50 Air Squats

25 AbMat Situps

200Meter Run

5 Burpees

Then…

800 Meter Run

Metcon (Time)

RECOVERY OPTION

3 Roundsof:

10 Box Dips

35 Air Squats

25 AbMat Situps

5 Burpees

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