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“STONE COLD”

3
Mar

“STONE COLD”

Midcoast CrossFit – CrossFit

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Hang Snatch (3-3-3-3-3)

Metcon (Time)

5 ROUNDS FOR TIME:

5 CAL ROW

4 STONE TO SHOULDER

(65,80,95,115,145)

3 POWER SNATCH

(75/55)(95/65)(135/95)

2 OHS (SAME WEIGHT AS ABOVE)

1 ROPE CLIMB

(L1 9 RING ROW/ROPE PULL)(ROPE CLIMB)(L3 LEGLESS)

Metcon (Time)

EWOD/RECOVERY OPTION

SUGGESTED FOR THOSE DOING 16.2

5 Rounds for time:

10 Calorie Row

10 Wall Balls (20/14)

10 DB Snatch (RX 35/25) (RX+55/35)

5 Goblet Squats

1 Rope Climb or 9 Ring Rows

*For the EWOD OPTION, start and end with a 400 M Run

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