September 2, 2015

CrossFit By The Sea – CrossFit

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Warm-up

Three Rounds not For Time:

A. 10 Superman or Hip Extensions

B. :45 Seconds of Squat Therapy

C. 60′ Overhead KB Carry

Metcon

Metcon (5 Rounds for reps)

5 Sets for Reps:

AMRAP 2

Run 200

Max Effort – Wall Balls (20/14)

*Rest 2 Minutes*

_____________________________

Rx+

Wall Ball (30/20)

Competition Side Work

Yoke Carry – Back Rack (5 x 1)

1 Rep Counts as 60′ AHAP

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