June 3, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Every 2 Minutes:

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 4 reps @ 90%

Metcon

Metcon (Time)

For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

8 Ring Dips

10 Toes to Bar

12 Box Jump-Overs (24/20)

immediately followed by…

Run 800 Meters

Competition Side Work

Double-Unders

Complete 3 Max Effort Double Unders

If you trip up before 10 Reps you can restart the round.

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