May 19, 2015

CrossFit By The Sea – CrossFit

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Weightlifting

Bench Press (8 x 8 x 8 x 8)

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Take 10-15 Minutes to complete 4 sets of 8 reps.

70% do not increase weights.

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Metcon

Metcon (Time)

Three Rounds of:

10 Burpee Box Jump Overs (24/20)

200 Meter Overhead Plate Carry(45/25)

Competition Side Work

Snatch Balance (5 x 3)

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5 Sets of 3 reps increasing weights

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