Memorial Daze

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

Bikes and Rowers

Bike hard 45 Seconds 15 Second rest

5 Times Through

Metcon (No Measure)

Part 2

45 Seconds on / 15 off

1. Wall Balls

2. Russian Twists

3. Lunges holding Kettle bell

4. Dumbbell push press

5. Goblet Squats

6. Flutter Kicks

7. Kettle bell swings

8. Floor Wipers

9. Dumbbell snatches

3 times through / 1 minute rest between sets

Metcon (No Measure)

Part 3

Rowers

Row hard 45 seconds / Then do 10 Air squats

5 times through