May 13, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Push Press (3 x 3 x 3 x 3 x 3)

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Complete 5 Sets of 3 Reps @ 85%

–Do Not Increase Weights–

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Metcon

Metcon (AMRAP – Reps)

Five sets for max reps of:

30 sec of Ring Dips

Rest 30 seconds

30 sec of Box Jumps (24/20)

Rest 30 seconds

30 sec of Alternating KB Snatch (53/35)

Rest 30 seconds

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Rx+

Ring Dip from Muscle Up Position

BJ (30/24)

KB Snatch (70/53)

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Competition Side Work

Romanian Deadlift (5 x 5)

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