Monday 9/11/2017

Midcoast CrossFit – CrossFit

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Warm-up (No Measure)

Relay

2 or 3 People

10 Calorie Row

8 Wall Balls

6 Burpees

*2 Rounds through.

* 1person works at a time

Metcon (Time)

600 Meter Run

30 DB Snatches (25/15) (35/25) (50/35)

30 GHD Situps (L1-Abmat)

Choose: 1 Ring MU, 1 Bar MU, 1 Rope Climb (L1-9 Ring Rows)

400 Meter Run

20 DB Snatches

20 (GHD) Situps

Choose: 2 Ring MU, 2 Bar MU, 2 Rope Climb (L1-18 Ring Rows)

200 Meter Run

10 DB Snatches

10 GHD Situps

Choose: 3 Ring MU, 3 Bar MU, 3 Rope Climb (L1-27 Ring Rows)