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Tuesday 3/28/2017


Tuesday 3/28/2017

Midcoast CrossFit – CrossFit

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Warm-up (No Measure)

Row Challenge:

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 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.