May 28, 2015

CrossFit By The Sea – CrossFit

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Gymnastics

Choose A, B or C and complete One Max Effort Set.

A: Muscle-ups

B: Chest-To-Bar Pull-ups

C: Pull-ups

Metcon

Metcon (5 Rounds for time)

Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

20 Toes to Bar

**Record Times for Each Round**

Competition Side Work

Metcon (3 Rounds for reps)

Complete the following for reps:

25 Calorie Row

Max Effort Muscle Up

–Rest 3 Minutes__

25 Calorie Row

Max Effort Chest to Bar

–Rest 3 Minutes–

25 Calorie Row

Max Effort Pull Up

____________________________

The goal here is to give 100% effort on the row and take no rest at all before your gymnastic effort.

You should rest until you are 100% recovered…3 Minutes should be good but take more time if needed.

______________________________

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