July 24, 2016

CrossFit By The Sea – CrossFit

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Gymnastics

Pull-ups

Take 10 Minutes to Complete:

3 Sets of Max Effort Strict Pull Up.

*Record Best Set*

*Scale Up with Weight if You Know You Can Complete 10+*

Metcon

Metcon (AMRAP – Reps)

AMRAP 17 – With a Partner

10 Front Rack Lunge (95/65)

10 Burpee

*Run 200 Meters Every 3 Minutes*

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Rx+

Lunge Overhead Lunge (95/65)

• Crossfit WOD