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Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Accessory/skill work:

Alt. DB bench press

(Both arms extended, one lowers and raises at a time then switch)

(The last 2-3 reps per set should be difficult but doable)

8-8-8-8 (per arm)

Superset each set of the bench press with the following

DB/KB bent over rows (use bench)

8-8-8-8 per side

Metcon (AMRAP – Rounds and Reps)

Score is total rounds and reps added of the following

4 min AMRAP:

3 pull-ups (assisted)(pullups)(strict)

5 push-ups (hand release)

7 air squats

1 min rest

4 min AMRAP:

100 m run

6 burpees

1 min rest

4 min AMRAP:

2 wall climbs

15 DU (30 singles)