October 19, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Front Squat

Every 2 Minutes for 16 Minutes:

5 Reps @ 75%

3 Reps @ 80%

1 Rep @ 85%

5 Reps @ 80%

3 Reps @ 85%

1 Rep @ 90%

2 Reps @ 90%

2 Reps @ 90%

**Record 2×2 Weight**

Metcon

Metcon (3 Rounds for reps)

Three Rounds of:

Every 3 Minutes:

10 Box Jump (24/20)

10/7 Calorie Row

Max Effort Squat Clean (165/113)

*Rest 3 Minutes*

————————————————–

Rx+

Squat Clean (205/143)

Competition Side Work

Metcon (Time)

For TIme:

30-20-10

GHD Sit Up

Wall Balls (30/20)

GHD Hip Extension

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