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Thursday 5/19/16

18
May

Thursday 5/19/16

Midcoast CrossFit – CrossFit

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Metcon (AMRAP – Reps)

20 Min. EMOM

Every 2 minutes:

1st 2 min:

200 Meter Run (100 M Run)

AMRAP – HSPU (Push Press 95/65)

2nd 2 min:

200 Meter Run (100 M Run)

AMRAP – C2B Pullups (Pullups)

Alternate for 20 Min.

Metcon (AMRAP – Reps)

PALEO CHALLENGE WOD #1

(This is for those competeing in the Paleo Challenge only)

4 minute AMRAP with the ability to earn up to 3 additional 4-minute extensions.

L3

20 Box Jump Overs (30/24)

15 T2B

10 Clean & Jerks

Men (155/185/205/225)

Women (105/125/145/155)

L2

20 Box Jump Overs (24/20)

15 Anchored T2B

10 Clean & Jerks

Men (95/115/135/155)

Women (55/70/85/105)

L1

20 Box Step Overs (20/14)

15 AbMat Situps

10 Clean & Jerks

Men (55/75/95/115)

Women (35/55/70/85)

* Complete as many reps as possible within the time allowed. If the athlete completes the round before the 4 minutes is up, the athlete earns another 4-minute time extension and immediately starts round 2. The pattern continues through 4 rounds. If the athlete reaches the C&J’s in the 4th round, the athlete will perform AMRAP C&J’s until the WOD is over at 16 minutes.

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