17
Jul
7/18/2019
Midcoast CrossFit – CrossFit
Metcon (No Measure)
15/20 min skill/movement work (not for time)
Complete 3 rounds: (medball work)
10 medball squat cleans (14/10)(20/14) (focus on full exension with the hips and a full squat
10 med ball situps (14/10)(30/14)
10 wall balls (14/10)(20/14) focus on full depth and not the height of the throw
Complete 3 rounds: (rope climb/pulling movements
1 rope climb (current progression)(scaled will focus of the rope pulls below)
3 rope pulls (pull to a full extension stand and control back down)(all athletes)
9-12 slow controled ring rows (all athletes)
Metcon (AMRAP – Rounds)
9 min EMOM:
4 T2B (leg raise/K2E)(T2B)(4 T2B +1 BMU)
5 box jumps (20/18)(24/20)(30/24)
5 wall balls
(Score is completed rounds)