10
Sep
Monday 9/11/2017
Midcoast CrossFit – CrossFit
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)