July 15, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Take 5-10 Minutes to Warm Up to 70% of 1RM and then:

Every 2 Minutes for 10 Minutes:

5 Reps @ 70%

5 Reps @ 75%

3 Reps @ 80%

3 Reps @ 85%

1 Rep @ 90%

When the clock hits 13:00 complete:

Max Reps @ 85%

Metcon

Metcon (Time)

For Time:

21-15-9

Thrusters (95/63)

Toes to Bar

————————————–

Rx+

Thruster (115/83)

Competition Side Work

Front Rack Reverse Lunge (10 x 10 x 10)

Go AHAP!

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