Saturday March 28 | Crossfit Bangor

Moving consistently under load today. We’re moving the Medball through various ranges of motion, building capacity under load. The goal is to move quickly, keeping perfect technique through all 4 rounds.

WARM-UP 1 ROUND (w/ MedBall or Backpack)
100m Run
10 MB Deadlift
10 MB Front Squats
10 Alt. Bodyweight Lunges
Immediately into …
1 ROUND
100m MB Run
10 MB Cleans
10 MB Thrusters
10 Alt. MB Lunges

NCFIT CLASSIC WORKOUT
“MED BALLIN”
4 ROUNDS FOR TIME
10 WB Hang Squat Cleans
12 Wall Balls
16 WB Lunges
200m Run w/ WB
-15:00 Hard Cap-

Workout (Score is Time)

OPTIONAL FINISHER 2-3 SETS 15 Tuck-Ups 5/5 Side Plank Rotations (No Measure)
***HOME VERSION***
4 ROUNDS FOR TIME
10 Backpack Squat Cleans
12 Backpack Thrusters
16 Backpack Back Squats
200m Run w/ Backpack
(Score is Time)
OPTIONAL FINISHER 2-3 SETS 15 Tuck-Ups 5/5 Side Plank Rotations (No Measure)

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