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9/3/2015

2
Sep

9/3/2015

Midcoast CrossFit – CrossFit

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Front Squat (2-2-2-2)

Start at 65% of 1RM and build, take off rack.

Back Squat (5-5-5)

Maintain 65% or more.

Metcon (Time)

For time:

7 front squat (95/65)(135/95)(165/115)

21 pull-ups (assisted)(kip/butterfly)(c2b)

200 m run

7 front squats

15 pull-ups

400 m run

7 front squats

9 pull-ups

200 m run

Finisher:

50 abmat sit-up

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