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Augustus

8
Aug

Augustus

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part 1

Bikes and Rowers

Bike hard 30 Seconds 30 Second rest

5 Times Through

Switch to Rower

Row hard 30 Seconds 30 Second rest

5 times through

Then rest one minute

Metcon (No Measure)

Part 2

45 Seconds on / 15 off

1. Wall Balls

2. Ring Rows

3. Flutter Kicks

4. Surrender Squats

5. Box Jumps

6. Ring Dips or box dips (scale as needed)

7. Jump Rope

8. Kettlebell Swings

9. Leg lift T Raises

10 . Kettlebell Clean and Jerks (light)

Three times through then rest a day

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