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7/16/2016

15
Jul

7/16/2016

Midcoast CrossFit – CrossFit

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Warm-up (No Measure)

EMOM 8 Minutes

Even Min: 6 DB Clean & Jerks

Odd Min: 40 Sec: Situps

Metcon (Time)

10-8-6-4-2

Stone to Shoulder

Ring Dips

* 50 Meter Farmer Carry after each round (53/35)

Finisher: 3 Rope Climbs

Metcon (Time)

RECOVERY OPTION

Sand Bag or Heavy Med Ball to Shoulder

Box Dips

* 50 Meter Light Farmer Carry after each round

Finisher: 20 Ring Rows

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