October 30, 2015

CrossFit By The Sea – CrossFit

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Warm-up

Three Rounds Not For Time:

10 Hip Extensions/Supermen

:30 Squat Therapy

10 Shoulder Taps or Negative or Kick Up

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Competition Side Work

Shoulder Press (4 x 3 @ 85%)

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