20
Apr
Build Your WOD
Midcoast CrossFit – CrossFit
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