November 23, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Front Squat

Take 7 Minutes to Load to 70%

Every 3 Minutes for 9 Minutes: (3 Sets)

7 Reps @ 70%

Metcon

Metcon (Time)

Five Rounds for Time:

15/10 Assault Bike Calories

45 Double Under

10 Clean and Jerk (135/93)

**Time Cap: 25 Minutes**

——————————————

Rx+

15/10 Bike

45 Double Under

10 Squat Clean Thruster (135/93)

Competition Side Work

Metcon (Time)

Three Rounds for Time:

25 GHD Sit Up

1 Minute Plank Hold

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