EWOD – Helen on Steroids

Midcoast CrossFit – Endurance

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400 m (No Measure)

10-12 min

400 m run

10 jump squats

10 pushups

10 air squats

shoulder smash

foam roll

Metcon (Time)

1 mile run

63 KB Swings (55/35)

36 Pull-ups

800 meter run

42 KB Swings

24 Pull-ups

400m Sprint

21 Kettlebell Swings

12 Pull-ups