The Entertainer – MidCoast Athletics

Midcoast CrossFit – Endurance

Metcon (Time)

10 Rounds:

10 Burpees

20 Calorie Row

30 Reps of one movement per round:

1. KB Swings (35/26) (53/35) (70/53)

2. Goblet Squats

3. GHD Sit-ups

4. DB Snatches (35/25) (50/35) (60/45)

5. DB Lunges

6. Floor Wipers

7. Pull-ups

8. Push-ups

9. Abmat Sit-ups

10. Wall Balls (14/10) (20/14)