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5/7/2018

6
May

5/7/2018

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Tabata: (4 rounds)

Jump squats

Hollow rocks

Superman’s

**spend 5-8 minutes warming up into deadlifts after tabata.

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
275/185 for deads

24/20 for box jumps

Metcon (AMRAP – Rounds and Reps)

McGhee Jr.

15 min AMRAP:

5 deadlifts (135/95)(225/155)(275/185)

13 push ups

9 box jumps (20/18)(24/20)(30/24)

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