TEST WEEK (DAY 3)

Midcoast CrossFit – CrossFit

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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