June 16, 2015

CrossFit By The Sea – CrossFit

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Weightlifting

Bulgarian Split Squat (8 x 8 x 8 x 8)

Four sets of 8 reps on each leg.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Thrusters (75/55)

20 Overhead Alternating Reverse Lunge

——————————————-

Rx+

10 Kettle Bell Thrsuters (35/26)

20 OH KB Alt. Reverse Lunge

Competition Side Work

Metcon (4 Rounds for time)

Every 6 minutes, for 24 minutes of:

Run 400 Meters

10 Alternating One-Arm DB Snatch (70/50 lbs)

20/15 Ring Dips (ladies, 15 reps)

Run 400 Meters

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