TEST WEEK (DAY 4)

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

3 X

10 CAL ROW

8 UPDOWNS

10 STICK SITUPS

8 WALL BALLS

Tabata

Metcon (No Measure)

OH MED BALL SLAMS AGAINST WALL

JUMP SQUATS

MOUNTAIN CLIMBERS

PLANK PUSHUPS

WOD

Metcon (AMRAP – Rounds and Reps)

EMOM 6

5 PUSH PRESS (75/55)(95/65)(115/85)

5 BAR FACING BURPEES

5 SITUPS

REST 2 MIN

EMOM 6

100 M RUN

8 WALL BALLS