September 16, 2015

CrossFit By The Sea – CrossFit

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Bulgarian Split Squat

Take 10 Minutes to Complete:

3 Sets of:

10 Bulgarian Split Squat (5 Each Leg)

10 Hollow Body Rocks

Note: Back Rack Barbell is allowed. Please note this for yourself for next time.


Metcon (AMRAP – Reps)

Ascending Ladder of:


1 Front Squat (135/95)

1 Burpee Over Bar

2 Front Squats

2 Burpee Over Bar

3 Front Squats

3 Burpee Over Bar

….and so on….

**Every 3 Minutes: 30 Double Unders**



Front Squat (165/115)

Competition Side Work

Metcon (Time)

For Time:


GHD Sit Up

Chest to Bar


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