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EWOD “Kandahar”

19
Oct

EWOD “Kandahar”

Midcoast CrossFit – Endurance

View Public Whiteboard

(No Measure)

400 Meter Run followed by

2 Rounds of Sampson Stretch

10 Airsquats,

10 Abmat sit ups

10 Supermans

10 Push ups

60sec front plank
Time permitting coach will go over running form.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 sets of

Abmat sit ups

and a 100 meter between sets
L3 is wallball sit ups

(No Measure)

OPTIONAL 1 mile cool down

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