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9/22/2015

21
Sep

9/22/2015

Midcoast CrossFit – CrossFit

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HATCH (PHASE 1)(BACK SQUAT) (10-8-6-4)

10@60%, 8@70%, 6@75%, 4@80%
record your heaviest weight, % IS BASED ON YOUR ONE REP MAX

HATCH (PHAS 1) (FRONT SQUAT)(Midcoast Crossfit) (5-5-5-5)

5@60%, 5@70%, 5@70%, 5@ 70%
record your heaviest weight, % IS BASED ON YOUR ONE REP MAX

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

4 OHS (off rack if desired)(75/55)(95/65)(135/95)

5 PULL-UP (ASSISTED)(PULL-UP)(c2b)

200 M RUN

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