9/18/2020

Midcoast CrossFit – CrossFit

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Skill Work

Metcon (No Measure)

(gymnastic building)

4 rd tabata:

straight arm air squats

alt. single leg lower to box

pistol to band/ elevated banded pistol from rig

WOD

Metcon (Time)

FITNESS:

6 Rounds:

6 OH squat/back squats

(75/55)/PVC OH squats

10 pullups (assisted)

12 cal row

Metcon (Time)

PERFORMANCE:

6 Rounds:

6 OH squats (95/65)

10 pullups

12 cal row

Metcon (Time)

COMPETITOR:

6 Rounds:

8 OH squats (115/85)

10 C2B

15 cal row