CrossFit By The Sea – CrossFit
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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