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5/24/2020

23
May

5/24/2020

Midcoast CrossFit – CrossFit

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Metcon (Time)

7:00 AM and 9:30 AM

Murph/murph variation at the box. First come first serve. 8 slots per class. sign up by sending Elayne an email.

Murph:

Mile run

100 pull-ups (**KB swings as sub**)

200 pushups

300 air squats

Mile run

Home wod:

10 rounds:

10 renegade rows

15 pushups

20 jump squats

100 m run