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Midcoast CrossFit – CrossFit

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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)