January 18, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Overhead Squat

Take 8 Minutes to Load to 85%

Every 2 Minutes for 10 Minutes:

3 Reps @ 85%

Metcon

Death By Power Cleans (AMRAP – Reps)

Rx: 155/103

Rx+: 185/133
————————–

Cap: 15 Rounds

Rest 3 Minutes – from wherever you end

————————–

Metcon (AMRAP – Reps)

AMRAP 3

Max Effort Pull Ups

Rx+: Muscle Ups

Competition Side Work

Metcon (AMRAP – Reps)

AMRAP 10

Max Effort Body Weight Sled Push

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