September 14, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Warm-up

Take 10 Minutes to Warm Up to a Heavy Hang Snatch – do not go for a Max Effort yet.

Metcon

75/50 Assault Bike (Time)

For Time:

75/50 Calorie Assault Bike
When the Clock hits 10:00….

Hang Snatch (2 Rep Max)

Athletes Will Complete 75/50 Calories on the Assault Bike.

When the Clock hits 10:00 Athletes will have 6:00 to Establish their 2 Rep Max Hang Snatch.

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There are two scores for today. They will be entered in two different sections on the Coach Board.

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Competition Side Work

Overhead Squat (3 x 5 @ 85%)

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