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9/3/2016

2
Sep

9/3/2016

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

4 rd tabata:

Abmat situps

D.U.

Hollow rocks

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***spend 5-10 minutes warming up into barbell weights before the wod starts.

Metcon (No Measure)

Scale weights for the wod as needed.

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Scale the hang squat snatch and power cleans as needed. Weights above are hero wod weights.

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