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Mayday

2
May

Mayday

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part 1

Bikes and Rowers

Bike hard 30 Seconds 30 Second rest

5 Times Through

Switch to Rower

Row hard 30 Seconds 30 Second rest

5 times through

Then rest one minute

Metcon (No Measure)

Part 2

45 Seconds on / 15 off

1. Wall Balls

2. Ring Rows

3. Flutter Kicks

4. Lunges

5. Box Jumps

6. Goblet Squats

7. Jump Rope

8. Kettlebell Swings

9. Leg lift T Raises

10 . Kettlebell Clean and Jerks (light)

Three times through then rest a day

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