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8/17/2015

16
Aug

8/17/2015

Midcoast CrossFit – CrossFit

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snatch and overhead squat complex (3-3-3-3-3)

5×3

Set= 2 snatch, 1 OHS

(Land snatch in a squat if needed)

(Build slowly, watch form)

Metcon (Time)

BUY IN OR CASH OUT: 3 ROPE CLIMBS (ring rows/rope pull)(rope climb)(legless)

100 m sprint

2 OHS (from floor) (75/55)(115/75)(135/95)

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

2 pistols

400 m run

4 OHS

16 box jumps

4 pistols

100 m sprint

6 OHS

24 box jumps

6 pistols

SCALE OHS AS NEEDED, WATCH FORM

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