September 22, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Take 10 Minutes to Load to 90%

Every 2 Minutes for 10 Minutes:

2 Reps @ 90%

Metcon

Metcon (Time)

For Time:

21-15-9

Sumo Deadlift High Pull (95/65)

Chest to Bar Pull Up

——————————————

Rx+

21-15-9

SDLHP (135/95)

9-6-3

Muscle Up

*Time Cap: 10 Minutes*

Weightlifting

Front Rack Reverse Lunge

3 Sets of 10 Reps (5 each leg)

AHAP

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