IWG 5.7.15

CrossFit By The Sea – Corporate

Don’t wear your favorite clothes

View Public Whiteboard


(No Measure)

Seated Plate/med ball pass


Metcon (No Measure)

3 Rounds not for time:

10 Hip extensions

10 Dynamic Push Ups

20 Second L-hang


Metcon (Time)

As Team IWG Complete the following (based on a team of 5):

20 Rounds:

10 Tire Flips

200 Meter Sprint

Once last person is finished rest 3 Minutes

1 mile Prowler Push as a team (90lbs) – one person must be off the ground at all times if all five people are on the ground 10 Air Squat Penalty – This will force you to communicate under pressure and work as a team!! 🙂


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