June 8, 2015

CrossFit By The Sea – CrossFit

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Metcon (Time)

For Time:

30 Front Rack Box Step Ups (115/83)


Weight (135/95)

Box Height – (24/20) – Rx and Rx+


Metcon (4 Rounds for reps)

Four Rounds against a 3:00 Minute Running Clock:

Run 200 Meters

1 Front Squat

1 Burpee over the Bar

2 Front Squat

2 Burpee over the Bar

3 Front Squat

3 Burpee Over the Bar

and so on…until time expires

**Rest 2 Minutes**

Rx: (115/83)

Rx+ (135/95)

Competition Side Work

Drop Snatch

Six sets of:

Drop Snatch x 1 rep

Rest as needed

Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.


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