July 8, 2015

CrossFit By The Sea – CrossFit

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Weightlifting

Bulgarian Split Squat (8-8-8-8-8)

Take 15 Minutes to complete 5 sets of 8 Reps (4 each leg) of:

Bulgarian Split Squat

Metcon

Metcon (9 Rounds for time)

Every 2 Minutes for 18 Minutes:

Minute 0:00 – 2:00

100 Meter KB Farmer Carry (53/35)

Minute 2:01 – 4:00

M: 300 W: 250 – Meter Row

Minute 4:01 – 6:00

20 Burpees

**Repeat for a total of 3 sets – score is time for each of the 9 rounds**

———————————————-

Rx+

100m Uneven Carry (M70+53 / W53+35)

400/350 Meter Row

30 Burpees to 2 inch plate

Competition Side Work

Metcon (Time)

For Time:

400 Meter Sled Push (Body Weight)

**This is approximately 11 laps on the turf – that is there and back counts as 1**

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