July 9, 2015

CrossFit By The Sea – CrossFit

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Warm-up

Three Rounds not for Time:

30 Seconds of Squat Therapy

Rest 1 MInute

30 Seconds of L Sit

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Skill

Hang Power Clean

Take 10 Minutes to load up to your working weight for todays Metcon.

—————————————————

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Muscle Up Scale – 14 Chest to Bar

Time Cap – 15 Minutes

Competition Side Work

Back Squat (7 x 1)

Warm up to 90% and then complete:

Every 2 MInutes for 14 Minutes:

1 Rep @ 90%

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