7/26/2019

Midcoast CrossFit – CrossFit

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Push Jerk (2-2-2-2)

Metcon (Time)

5 rounds for time:

1 rope climb (ring rows)(rope climb)(legless)

6 ring dips (assisted)(ring dips)(4 ring MU)

8 one arm DB S2OH (35/25)(50/35)(65/45)

10 box jumps (20/18)(24/20)(30/24)

200 m run

Core Challenge

5 Rounds:

20 push ups +

1 min v-flutter kicks

2×1 minute k2e hold crunch (hold yoga block or light! medball same side knee and elbow; other side crunch)

20 side plank ups