June 5, 2015

CrossFit By The Sea – CrossFit

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Weightlifting

Power Clean (1 Rep Max)

Take 5-10 Minutes to build up to todays metcon weight.

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Competition Side Work

GHD Situps

EMOM 10

A. ME GHD Sit Up

B. Rest

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