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Week 4: Day 2

10
Aug

Week 4: Day 2

Midcoast CrossFit – CrossFit

View Public Whiteboard

Strength

Push Press (3-3-3-3)

4×3 building each round

start at 60%

1-1.5 min rest between sets

WOD

Metcon (AMRAP – Rounds)

E4MOM for 16 min:

(every 4 min, remaining timr rest)

20 cal row

10 box jumps (20/18)(24/20)

12 pullups (12 ring rows/jumping/banded)

**Score is completed rounds

POST WOD ACCESSORY

Metcon (No Measure)

(on athletes own)

3 sets:

8-10 ring rows (2 sec up, 2 sec down)

10-12 banded kneeling straight arm pulldowns

rest 1-1.5 mins between sets

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