June 25, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Every 2 Minutes for 14 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 – 1 rep @ 101+%

*Set 7 – 1 rep @ 101+%

Metcon

Metcon (Time)

For Time:

21-15-9

Front Squat (135/95)

Toes to Bar

Competition Side Work

Metcon (AMRAP – Rounds and Reps)

“Kill Cliff Granite Games Qualify Event 1″

AMRAP 10

5 Hang Squat Cleans (155/105 lbs)

7 Bar-Facing Burpees

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