EWOD – 10/22

Midcoast CrossFit – Endurance

View Public Whiteboard

(No Measure)

400 meters

then x2

10 burpee

20 sec bar hang

10 lunges

walking arms

banded arm stretch

Metcon (Time)

Mini Spehar

Spehar

For Time:

60 Thrusters, 135#

60 Chest-To-Bar Pull-ups

Run 4-Miles

Partition the Thrusters, Pull-ups and Run as needed.

Time