October 27, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Front Squat

Every 2 Minutes for 16 Minutes:

8 Reps @ 50%

5 Reps @ 70%

3 Reps @ 75%

1 Rep @ 80%

1 Rep @ 85%

2 Reps @ 90%

2 Reps @ 90%

2 Reps @ 90%

Metcon

Metcon (Time)

For Time:

21-15-9

Thruster (115/83)

Calorie Assault Bike

**Time Cap: 12 Minutes**

—————————————————

Rx+

27-21-15-9

Thruster (115/83)

Calorie Assault Bike

Competition Side Work

Power Snatch (5 x 2 AHAP)

Touch and Go

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