September 26, 2016

CrossFit By The Sea – CrossFit

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Weightlifting

Overhead Squat

From The Rack Take 15 Minutes to Complete:

3 Sets of 5 Reps – Increasing Weights

Metcon

Metcon (3 Rounds for reps)

Every Minute on the Minute – 18 Minutes

A. ME – Hand Released Push Up

B. ME – Box Jump Over (24/20)

C. ME – Air Squats

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Rx+

Ring Push Up

BJO (30/24)

Alternating Pistols

Competition Side Work

Over Head Walking Lunge (3 x 10 AHAP (5 Each Leg))

• Crossfit WOD