December 11, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Snatch + 3 Over Head Squats

Every 2 Minutes for 20 Minutes:

Increase Weights to Today’s Heaviest

Metcon

Metcon (4 Rounds for reps)

Four Rounds for Reps:

AMRAP 3

200 Meter Run

10/7 Ring Dips

Max Effort Thruster (115/83)

*Rest 3 Minutes*

————————————

Rx+

200 Meter Run

5 Muscle Ups

ME KB Thruster (53/35)

Competition Side Work

Back Squat (3 x 7 @ 83%)

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