19
Nov
EWOD
Midcoast CrossFit – Endurance
Run run run (Time)
4×400 m run
Rest 30 seconds between each.
Score is time with 1:30 minutes subtracted
EWOD (Time)
21-15-9-9-15-21
Wallballs (14/12)(20/14)
Front rack lunges (45/33)(85/55)(105/75)
Burpee over bar
Ab mat sit ups OR GHD sit ups