7/6/2019

Midcoast CrossFit – CrossFit

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RELAY WARM UP

Teams of 3

7 Minutes:

300 DU’s (600 singles) split reps

Max Calorie Row (switch every 10 calories)

Metcon (Time)

For time:

400 m run

1 rope climb (ring rows)(rope climb)

5 tire flips

15 cleans (95/65)(135/95)

200 m farmer carry (35/26)(53/35)

15 cleans

5 tire flips

1 rope climb

400 m run