July 6, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Bench Press (5 – 5 – 5 – 5 – 5)

Take 15 Minutes to complete 5 Sets of 5 Reps of:

Bench Press

**Increasing Weights**

Metcon

Metcon (Time)

Five Rounds for Time:

8 Ring Dip

20 Push Up

30 Double Unders

———————————————

Rx+

12 Ring Dips

25 Push Up

50 Double Under

**Time Cap – 18 Minutes**

Competition Side Work

Metcon (5 Rounds for time)

5 Sets of 500 Meter Row

Rest 3 Minutes Between Max Efforts

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