September 28, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard


Split Jerk

Take 10 Minutes to Warm Up to 90%

Every 2 Minutes for 10 Minutes

1 Split Jerk @ 90+%


Metcon (4 Rounds for reps)

Four Rounds for Reps:

Every 4 Minutes for 16 Minutes:

200 Meter Run

Unbroken Clean and Jerk (135/93)



C&J (165/113)


Note: Clean and Jerk is unbroken. As soon as your hands leave the bar your round is finished…rest until the next interval begins.


Competition Side Work

Back Squat (5 x 5 @ 80%)


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