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Midcoast CrossFit – Athletic Training

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Metcon (No Measure)

3 Rounds:

400 Meter Run

21 KB Swings

15 Situps

9 Burpees

1 Minute Rest

Tabata (20/10)

Box Jumps

Plated Lunges

Jump Rope

Plated Twists

1 Minute Rest

3 Rounds:

20 Calorie Row or Bike

21 Push ups

15 Wall Balls

9 Burpees