August 31, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Every 2 Minutes for 16 Minutes:

Set 1 – 5 reps @ 60%

Set 2 – 3 reps @ 75%

Set 3 – 1 rep @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 3 reps @ 85%

Set 6 – 2 reps @ 90%

Set 7 – 5 reps @ 80%

Set 8 – 5 reps @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20/15 Calorie Row

3 Deadlift

3 Hang Clean

3 Front Squat

15/10 Calorie Assault Bike

3 Deadlift

3 Hang Clean

3 Front Squat

Rx (155/105)

Rx+ (185/135)

Competition Side Work

Metcon (Time)

For Time:

800 Meter Farmer’s Carry (70/53)

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