23
Jul
7/24/2019
Midcoast CrossFit – CrossFit
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)