December 28, 2015

CrossFit By The Sea – CrossFit

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Warm-up

Take 12 Minutes to Work Though:

A. 30-50 Double Unders

*Scale to 1 Minute of Attempts*

B. 10 Pistols (5 Each Leg)

C. 10 Hollow Body Rocks

Metcon

Metcon (Time)

For Time:

Buy In:

1,000/750 Meter Row

Five Rounds of:

5 Push Press (135/95)

10 Pull Ups

15 Wall Balls (20/14)

*Time Cap: 20 Minutes*

______________

Rx+

Push Press (155/103)

Chest to Bar

Wall Ball (30/20)

Competition Side Work

Snatch Grip Deadlift (3 x 5 AHAP – Increasing Weight)

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