June 30, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Warm-up

Three Rounds Not For Time:

30 Second Nose to Wall Hold

60′ Bottoms Up Kettle Bell Carry

Metcon

Metcon (Time)

Three Rounds for Time:

100 Double Under

15 L -Arm KB Push Press (53/35)

15 R -Arm KB Push Press (53/35)

30 Kettle Bell Swing (53/35)

———————————————-

Rx+

Kettle Bell (70/53)

Competition Side Work

Push Press + Push Jerk + Split Jerk

Every two minutes, for 16 minutes

Push Press + Power Jerk + Split Jerk

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Rest 2 minutes

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