22
Sep
TEST WEEK (DAY 3)
Midcoast CrossFit – CrossFit
Warm-up
Metcon (No Measure)
3X
100 M RUN
10 UPDOG PRESSES
10 JUMP SQUATS
10 KIPPING SWAYS
STRENGTH
Bench Press (3-2-2-2-1-1-1…)
TEST
rest 1-1.5 min between sets
WOD
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
TEST WOD