November 19, 2015

CrossFit By The Sea – CrossFit

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Weightlifting

Hang Snatch (3 Rep Max)

Take 15-20 Minutes to Establish a 3 Rep Max Hang Snatch.

Metcon

Metcon (Time)

Two Rounds for Time:

21 Toes to Bar

15/10 Calorie Assault Bike

9 Overhead Squat (115/83)

Time Cap: 8 Minutes

——————————————

Rx+

21-15-9

Toes to Bar

Assault Bike (Ladies: 15-10-5)

Overhead Squat (115/83)

Competition Side Work

Overhead Squat (3 x 3 @ 85%)

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