September 23, 2015

CrossFit By The Sea – CrossFit

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Warm-up

2 Rounds of:

Every 90 Seconds:

1. Superman to Hollow Body x 10

2. Squat Therapy x 1 Minute

3. Rope Climb x 1

Metcon

Metcon (Time)

For Time:

800 Meter Run

30 Toes to Bar

3 Rope Climb

30 Thruster (95/65)

400 Meter Run

20 Toes to Bar

2 Rope Climb

20 Thruster (95/65)

200 Meter Run

10 Toes to Bar

1 Rope Climb

10 Thruster (95/65)

**Time Cap: 30 Minutes**

Competition Side Work

Metcon (No Measure)

Row 2,000 Meters at 80%

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