October 26, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Bench Press (5 x 2 @ 90%)

Take 10 Minutes to Warm Up to 90%

Every 2 Minutes for 10 Minutes: (5 Sets)

2 Reps @ 90%

Metcon

Metcon (Time)

Complete the Following For Time:

Three Rounds of:

10/7 Ring Dip

20 Box Jump (24/20)

30 Double Unders

Rest Exactly 2 Minutes and then complete:

50 Push Ups

**Time Cap: 16 Minutes**

—————————————————-

Rx+

10 Ring Dips (18/BW)

BJ (30/24)

50 Double Unders

*Rest 2 Min*

100 Push Up

Competition Side Work

Bent Over Row (5 x 5 AHAP)

Use a Barbell and Don’t Be Afraid to Super-Set this with Bicep Curls 🙂

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