January 11, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Every 2 Minutes for 18 Minutes:

5 Reps @ 50%

5 Reps @ 60%

5 Reps @ 70%

3 Reps @ 70%

3 Reps @ 75%

3 Reps @ 80%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

Metcon

Metcon (Time)

Ten Rounds for Time:

1 Power Clean (135/93)

1 Jerk

1 Front Squat

10 Burpee Over the Bar

*Decrease by 1 BOB Every Round*

Time Cap: 15 Minutes

———————————–

Rx+

(165/113)

Competition Side Work

Metcon (Time)

Three Rounds for Time:

10 L-Sit Pull Up

10 Alternating Pistols

10/7 Assault Bike Calories

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