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WOD

Cycle week 1

Midcoast CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3x 100 m run 10 stick sit-ups 10 Superman’s 10 hand release pushups Gymnastic...
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Skills

Midcoast CrossFit – Skill Class View Public Whiteboard Metcon (No Measure) Hspu progressions Tripod Hold top Hold bottom Current progression 5 rounds: 10 med ball...
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Grab Bag

Midcoast CrossFit – Masters View Public Whiteboard Metcon (Time) For Time: 10 Cal (Erg or Bike) 15 G to O (95/65 Barbell) (53/35 Dumbbell) 20...
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Gain Storm

Midcoast CrossFit – PUMP View Public Whiteboard Metcon (No Measure) 7AM “Gain Storm” DB Arnold Press Build to heavy set of 8 Decrease weight for...
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Ab-tastic

Midcoast CrossFit – Endurance View Public Whiteboard Metcon (Time) Run 800 Meters 25 GHD Situps 20 Floor Wipers 15 Plated Twists 1 Minute Plank Run...
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