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Cold Front


Cold Front

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

Bike hard 10 Calories then rest 30 seconds

5 Times Through

Metcon (No Measure)

Part 2

45 Seconds on / 15 off

1. Wall Balls

2. Box Jumps

3. Surrender Squats

4. Push Up to alternating forward arm extension

5. Forward lunge with dumbbell curls

6. Hold plank

7. Kettlebell swings

8. Flutter Kicks

9. Jump Rope

3 times through / 1 minute rest between sets

Metcon (No Measure)

Part 3


200 yds then 1 minute rest 5 times

Try to maintain a pace that is consistent, within a few seconds each round.

(If its raining, do it anyway, unless there’s lightning. If there’s lightning then use the bikes – 5 calories as fast as possible with a minute rest between – Again try to maintain a consistent pace for each round)