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6/27/2020

26
Jun

6/27/2020

Midcoast CrossFit – Masters

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Metcon (No Measure)

Arrival Warm up:

400 m run (slow/moderate)

2-3 rds:

10 KB goblet squats

10 KB goblet squat sways (bottom)

10 abmat situps

5 updog presses

Metcon (No Measure)

5-10 min (warm up into push press weight)

2-3 sets of 4-6 reps building to wod weight or with wod weight

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

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