19
Apr
Wednesday 4/20/16
Midcoast CrossFit – CrossFit
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
