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The Wall

Midcoast CrossFit – Endurance View Public Whiteboard Metcon (Time) 800 Meter Run 50 Wall Balls (20/14) 25 Pullups 15 HSPU’s 800 Meter Run 50 Wall...
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FRAN

Midcoast CrossFit – CrossFit View Public Whiteboard Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon (Time) CAPACITY OPTION: 21-15-9 Thruster (75/55)(95/65) Pull-up (jumping/assisted)(kip/butterfly) 10...
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SNEAK ATTACK

Midcoast CrossFit – Strong Man View Public Whiteboard Metcon (No Measure) 3 rd tabata: Bar hang Strict push-up DB thruster (35/15)(55/35)(KB) Metcon (Time) 4 rounds:...
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Mid-line

Midcoast CrossFit – Endurance View Public Whiteboard Metcon (Time) 100 Calorie Row 25 T2B 25 GHD Back Extensions 50 Calorie Row 20 T2B 20 GHD...
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Freezer

Midcoast CrossFit – Endurance View Public Whiteboard Metcon (Time) 800 Meter Run 50 Air Squats 50 Burpees 50 Situps 400 Meter Run 25 Air Squats...
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