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Monday 2/15/16

14
Feb

Monday 2/15/16

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

7 Minute EMOM

1 Squat Clean (55-60% of your 1RM)

2 Front Squats

5-10 Double Unders

Metcon (Time)

5 Rounds:

5 Front Squats – from the ground (95/65) (135/95) (155/115)

10 Burpees over Bar

15 Situps

200 Meter Run or 250 Meter Row

Metcon (Time)

METCON OPTION

5 RDS:

10 front squat (75/55)(95/65)(135/95)

15 burpee over bar

20 sit-up

400 m run/ 500 m row

Metcon (Time)

RECOVERY OPTION

4 RDS:

10 wall ball (20/14)

10 burpee

20 sit-up

200 m run/250 m row

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