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6/24/2020

23
Jun

6/24/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

arrival warm up

1 mile run

2 rounds:

12 med ball cleans

12 kip sway (hanging from bar)

Mobility

Metcon (No Measure)

walk out prayer squats

plank walks

burpee broad jumps

dynamic 90’s/walking arms/arm circles

Strength

Hang Clean (5-5-4-4)

From above the knee, focus is NOT a 4 rep max, increase weight each round while keeping form

Focus is not EMOM style.

Metcon (No Measure)

for time:

10-8-6-4-2

clean and jerk (95/65)(135/95)(165/125)

burpee pullups (assisted)(pullups)(C2B)

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