September 9, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Weighted Pull-ups

Take 12 Minutes to Complete 5 Sets of 2 Reps.

Do not increase weights – about 90%

________________________________

Metcon

Metcon (Time)

For Time:

Buy In:

200 Meter Farmers Carry (53/35)

3 Rounds of:

10 Strict Pull Ups

15 Burpee

Cash Out:

200 Meter Farmers Carry (53/35)

**Cap – Out the Door by 12:00**

_____________________________

Rx+

Farmer Carry (70/53)

15 Strict Pull Up

20 Burpee

Competition Side Work

Metcon (Time)

4 Sets of:

500 Meter Row

**Rest 1 Minute**

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