Last Day of May

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part 1

Bike max output 30 Seconds/then slow 30 Seconds

5 Rounds

Rest one minute

Metcon (No Measure)

Part 2

45 Seconds On / 15 Rest

1. Burpees

2. Air Squats

3. Ring Dips (assisted, feet on floor)

4. Flutter Kicks

5. Skater Jumps

6. Wall Balls

7. Push Ups

8. Jump Rope

3 Times through then 1 minute rest

Metcon (No Measure)

Part 3

Rowers

Row for 1 minute then 4 Dumbell Overhead Squats (2 Each Side)

5 Rounds