Build Your WOD

Midcoast CrossFit – CrossFit

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Metcon (Time)

Build your own WOD and choose from the following:

5 Rounds:

1. 6 HSPU’s (RX+), 6 Push Press 95/65, 115/85 (RX) or 12 Pushups (L1)

2. 9 T2B (RX+), 9 GHD Situps (RX) or 18 Ab Mat Situps (L1)

3. 12 Pistols (RX+), 12 Weighted Lunges (RX) or 24 Air Squats (L1)

400 Meter Run (AFTER EVERY ROUND)

*You may mix and match movements, however when scoring, you are scored according to your lowest level and we’ll note your other movements in comments.

Metcon (Time)

Recovery option:

5 rounds:

12 pushups

24 situps

36 air squats