January 4, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Metcon

Shuttle Run (Time)

For Time:

Sprint

20 Feet and Back

40 Feet and Back

60 Feet and Back
————————–

2 Attempts Per Athlete

Weightlifting

Front Squat (1 Rep Max)

Take 25 Minutes to Find Your 1 Rep Max

Recommended Rep Scheme

Every 2-3 Minutes:

7 Reps @ <50%

5 Reps @ 60%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

1 Rep @ 95+%

Remaining Time to Find 1 Rep Max

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