January 13, 2016

CrossFit By The Sea – CrossFit

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Gymnastics

Metcon (5 Rounds for reps)

Five Sets for Reps:

30 Seconds – Max Effort Toes to Bar

60 Seconds – Rest

Metcon

Metcon (6 Rounds for calories)

Six Rounds for Calories:

A – Two Minutes of:

15 Kettle Bell Swings (53/35)

Max Effort Assault Bike Calories/Max Effort Calories on Rower

B – Two Minutes of:

10 Burpees

*Take the burpees slow – the idea is to max out your heart rate in section A and keep your rate around 70% in section B.*

Competition Side Work

Overhead Squat (5 x 3 @ 85%)

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