December 20, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

Every 2 Minutes for 16 Minutes:

10 Reps @ 50%

7 Reps @ 60%

5 Reps @ 70%

3 Reps @ 75%

1 Rep @ 80%

3 Reps @ 85%

3 Reps @ 85%

3 Reps @ 85%

*Record 3 x 3*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

5 Goblet Squats (53/35)

10 Push Up

15 Kettle Bell Swings (53/35)

50 Single Unders

_____________________________

Rx+

5 Single Arm KB OH Squat (53/35)

10 Clapping Push Ups

15 Alternating Kettle Bell Snatch (53/35)

30 DU + 50 SU (DU is buy in – count them as 0 reps)

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