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Wednesday 4/20/16

19
Apr

Wednesday 4/20/16

Midcoast CrossFit – CrossFit

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Clean (5-3-2-2-1-1)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

3 Power Cleans @ 50% of 1RM

3 Burpees

6 Power Cleans

6 Burpees

9 Power Cleans

9 Burpees

12 Power Cleans

12 Burpees….

*Keep the rep scheme going by 3’s until time is called.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

3 MED BALL CLEAN

(14/10)(20/14)

3 BURPEE

6

6

9

9

12

12

CONTINUE REP SCHEME UNTIL TIME RUNS OUT.

Metcon (AMRAP – Rounds and Reps)

Capacity option:

12 min amrap

3 power clean

50% of 1Rm or below

3 burpee

6

6

9

9

12

12

Etc.

20 D.U. every 2 minutes

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