July 14, 2015

CrossFit By The Sea – CrossFit

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Skill

Three Rounds not For Time:

a. 10 Pistols (5 Each leg)

b. 10 Shoot Throughs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 21

20 Double Unders

6 Pistols (3 Each Leg)

6 Burpee

**At the 0:01, 5:00, 10:00 and 15:00 mark run 400 Meters**

——————————————

Rx+

20 Unbroken Double Unders

6 Weighted Pistols (35/26)

6 Burpee
Score is total rounds and reps. Pick up where you left off after each run.

Competition Side Work

Snatch Balance (2 x 2 x 2 x 2 x 2)

Complete 5 Sets of 2 Reps.

Warm up as needed and complete all working sets between 80% – 90% of your 1RM Snatch.

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