November 5, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Take 10 Minutes to Load to 80%

Every 3 Min for 9 Min: (3 Sets)

5 Reps @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

30 Double Under

10 Shoulder to Overhead (135/95)

*Every Break Complete 6 Pistols – do not need to complete if changing between movements*

——————————————

Rx+

50 DU

10 S2OH (165/113)

Competition Side Work

Clean (7 x 1 AHAP)

If competing in Showdown – do not increase load if mechanics breakdown.

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