August 25, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Front Squat

Take 10 Minutes to warm up to 90%

Every 2 Minutes for 10 Minutes:

1 Rep @ 90%-95%

Metcon

Metcon (Time)

Three Rounds for Time:

10/7 Calorie Assault Bike

15 Front Squat (135/95)

20 Knees to Elbow

____________________________

Rx+

15/10 Calories

15 FS (165/113)

20 Knees to Elbow

**Time Cap: 20 Minutes**

Competition Side Work

Snatch Pull (5 x 3)

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