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8/20/2015

19
Aug

8/20/2015

Midcoast CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP:

5 pull-up (assisted)(Kip/butterfly)(C2B)

10 push-up

15 air squat

20 wall ball (15/10)(20/18)

Challenge option #1

2 bar muscle up instead of 5 pull-up

Challenged option #2

100 m sprint after each round

Metcon (No Measure)

SKILL WORK:

Goat Day

5 min to work on goat movement

Pick rep scheme, pick rest time etc.

TABATA (4 rounds)

SAME Goat movement

Mountain climbers

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