Please Hold

Midcoast CrossFit – Masters

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Metcon (AMRAP – Reps)

1 Partner Works 1 Partner Holds

While one partner is completing the movements the other will be holding the assigned position. Each member must do 25 reps before switching/moving on. If the person completing the “Hold” stops, the other must stop completing reps and both partners must perform 4 penalty burpees. Work will resume when the partner resumes the “Hold” position.

For Time :

100 Wall Balls

Pull Up Bar Hang

100 Hand Release Push Ups

Wall Sit Hold

100 KB Swings

Plank Hold

100 Sit Ups

Deadlift Hold 185/115

100 Gorilla Squats

Front Rack Hold 95/65