November 6, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Bulgarian Split Squat

Every 3 Minutes for 9 Minutes:

5 Reps Each Leg – AHAP

Metcon

Metcon (3 Rounds for distance)

For Max Meters:

AMRAP 4

-Rest 3-

AMRAP 5

-Rest 3-

AMRAP 6

10 Burpees

10 Goblet Squat (53/35)

10 Kettle Bell Swing (53/35)

Max Effort Run

*Run will be to the 200 Meter mark and back – scored to the nearest 50 meters completed.*

Competition Side Work

Metcon (No Measure)

For 15-20 Minutes:

Recovery Row/Bike/Run

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