December 2, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Take 10 Minutes to Load to 85%

Every 3 Minutes for 9 Minutes:

4 Reps @ 85%

Metcon

Metcon (3 Rounds for reps)

Three Sets for Max Reps:

AMRAP 3

500/350 Meter Row

Max Effort Deadlift (275/185)

*Rest 3 Minutes*

————————————

Rx+

Deadlift (345/225)

Competition Side Work

Metcon (AMRAP – Reps)

AMRAP 10

Sled Push (Body Weight)

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