January 20, 2016

CrossFit By The Sea – Barbell Club

View Public Whiteboard

Weightlifting

Bench Press

Every :90 for 9 Minutes

5 Reps @ 50%

5 Reps @ 60%

5 Reps @ 70%

3 Reps @ 75%

3 Reps @ 80%

1 Reps @ 85%

Every 3 Minutes for 12 Minutes:

1 Rep @ 90%

Accessory Work

Take 10 Minutes to Complete:

Three Rounds of:

10 Dumbbell Tricep Push Out

10 Dumbbell Shoulder Press

Finisher

Tabata :

Hollow Body Rock

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