July 17, 2015

CrossFit By The Sea – CrossFit

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Skill

Three Rounds not For Time:

A. 10 Kips

B. Athlete Choice: Wall Walk, Kick Up, Free Standing Hold or Walk

C. Jump Rope/Calf Stretch

Metcon

Metcon (Time)

For Time:

800 Meter Run

30 Box Jump (24/20)

25 Pull Up

10 Wall Walks

25 Pull Up

30 Box Jump (24/20)

1,000 Meter Row

————————————-

Rx+

BJ (30/24)

Pull Up = Chest to Bar

Wall Walk = 120′ Hand Stand Walk

**Time Cap 25 Minutes**

Competition Side Work

Shoulder Press (5 x 5)

Complete 5 Sets of 5 Reps at 80% – 85%

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