January 16, 2015

CrossFit By The Sea – CrossFit

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Metcon (Weight)

In Teams of Three:


Max Reps – Bench Press

Score is Reps x Weight Used



1. Athlete can choose any weight.

2. Weight can be different for each athlete on team.

3. Athlete cannot add or subtract weight from his/her starting weight.

4. Teammates can switch as many times as needed in 9 minutes.

5. Always have a spotter.


Metcon (AMRAP – Reps)

In teams of three for max reps:

AMRAP 15 – Rotate Every Minute

A. Assault Bike Calories

B. Thrusters (75/53)

C. Rest



A. Assault Bike

B. Thrusters (115/75)

C. Choose your least favorite static hold (part C. counts as zero reps)


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