July 12, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard


Front Squat (10 x 10 x 10)

Take 15 Minutes to Complete 3 Sets of 10 Reps of:

Front Squat @ 55% – 75% of 1RM

**Try to choose a weight you can get all 3 sets with**

Note: 70%-75% of 1RM is a close estimate to your 10 Rep Max


Metcon (3 Rounds for reps)

Three Rounds of:


400 Meter Run

ME Toes to Bar

*Rest 3 Minutes*

Score is toes to bar for each round – athletes will enter 3 Scores.


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