Midcoast CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds per person:
Row to 250 Meters EXACTLY.
Any meters over 250, you must do that amount of Burpees!
*You are not allowed to stop pulling and start back up. You can slow down but not stop.
*When you do stop, make sure you don’t stop early because if you land under 250 meters, it’s an automatic 5 burpees then you must pull to get over 250..so add those burpees onto your 5!
Front Squat (5-5-3-3-3-1-1-1-1-1)
1-Mile Run (Time)
Max Effort 1-Mile Run
The WOD is to take time in finding your 1RM of a Front Squat. Once you are finished, you will run a timed mile.
Record your 1RM Front Squat as well as your 1 Mile Run time.