June 1, 2015

CrossFit By The Sea – CrossFit

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Skill

Two Rounds not for Time:

10 Pistols

30′ Hand Stand Walk or 30 Second Hand Stand Hold

Metcon

Metcon (Time)

Five Rounds for Time:

5 Front Squat (115/75)

10 Front Rack Walking Lunge (115/75)

30 Double-Unders

Rx+

Front Squat (135/95)

Lunge (135/95)

Unbroken Double Unders

Competition Side Work

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Kettle Bell Thrusters (53/35)

200 Meter Farmers Carry (53/35)

30 Push Ups

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