November 12, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Warm-up

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (5 Rounds for reps)

Five Rounds for Reps:

AMRAP 3

7 Front Squat (155/103) – From Floor

10 Burpee Over the Bar

Max Effort: Toes to Bar

*Rest 1 Minute*

——————————————–

Rx+

Front Squat (185/133)

10 BOB

ME TTB

Competition Side Work

Metcon (Time)

For Time:

50 GHD Hip Extensions

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