9/2/2017

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Spend 3-5 min warming into emom weight

6 min emom:

5 hang snatch (choose a weight that is manageable with TnG)

4 burpees

remaining time rest

Metcon (Time)

400 m run

5 stone to shoulder (80/65)(95/65)(115/95)

25 over head walking lunges (25/15)(35/25)(45/35)

12 alt. DB snatches (35/25)(45/35)(60/45)

500 m row

12 alt DB snatches

25 overhead lunges

5 stone to shoulder

400 m run