October 6, 2015

CrossFit By The Sea – CrossFit

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Weightlifting

Back Squat

Take 15 Minutes to Complete:

Five Rounds of:

A. 5 Back Squat @ 60%

B. :30 Wall Sit

Metcon

Metcon (6 Rounds for time)

For Time:

Every 3 Minutes for 18 Minutes:

0:00 – 3:00 – 500/350 Meter Row

3:01-6:00 – 15 Box Jump (24/20)

**Repeat 2 More Times**

**Record Time for Each Interval**

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