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9/10/2020

9
Sep

9/10/2020

Midcoast CrossFit – CrossFit

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Accessory work

Metcon (Weight)

Accessory Work:

(DB) Seated Z press

6-6-6-6

Superset with:

Standing, 2 arm, 1 leg curl to press

8-8-8-8

**score: DB weight for z press

WOD

Metcon (Time)

FITNESS: (L1)

10 cal ski

15 box dips/assisted ring dips

20 box jumps/step ups (20/18)

15 burpees

200 m run

15 burpees

20 box jumps/step ups

15 box dips

10 cal ski

PERFORMANCE: (RX)

10 cal ski

15 Dips (ring dips)

20 Box jumps (24/20)

25 burpees

400 m run

25 burpees

20 box jumps

15 dips

10 cal ski

COMPETITOR: (L3)

10 cal ski

5 ring MU

20 Box jumps (30/24)

25 burpees

400 m run

25 burpees

20 box jumps

15 dips

5 ring MU

10 cal ski

Score: time

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