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9/22/2016

21
Sep

9/22/2016

Midcoast CrossFit – CrossFit

Weights for wod are based on body weight like the emom in the beginning

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Metcon (No Measure)

6 min EMOM

3 front squat at 75% of BW

8 lunges

Remaining time plank

Metcon (Time)

Complete the following for time:

100 m run

20 situps

10 back squat (33%)(50%)(75%)

200 m run

30 situps

20 back squat

400 m run

40 situps

30 back squat

Squats off rack if desired
Body weight percentages for the wod

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