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7/28/2016

27
Jul

7/28/2016

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Sprint relay:

Teams of 2: both members run 4 times (800 total)

Teams of 3: members run 4 times each (1200 total)

Metcon (Time)

400 m run

2 rope climbs

2 rounds:

30 KB swings (35/26)(53/44)(70/53)

10 plated burpees (25/15)(35/25)(45/35)

400 m run

2 rope climbs

Metcon (Time)

Recovery option:

200 m run

9 ring rows

2 rounds:

15 KB swings (35/26)(53/44)

10 Burpees

200 m run

9 ring rows

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