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9/13/2020

12
Sep

9/13/2020

Midcoast CrossFit – CrossFit

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Skill Work

Metcon (No Measure)

Skill work:

Review chosen goat movs. Emom 8:

5-6 rep Goat 1

5-6 rep Goat 2

Remaining time:

star crunches

WOD

Metcon (Time)

FITNESS

“Filthy 25”

25 box jumps/STEP (20/18)(24/20)

25 jumping pullups

25 KB swings

25 walking lunges

25 K2E/leg raise

25 push press (45/33)

25 back extensions

25 wall balls (20/14)

25 burpees

100 singles

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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