January 29, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

Take 15 Minutes to Complete:

5 – 5 – 5 – 5 – 5

5 Sets of 5 Reps – Increasing Weights

Metcon

Metcon (Time)

Five Rounds for Time:

10 Shoulder to Overhead (135/95)

10 Box Jump (24/20)

*Every Minute Starting at 0:00: 3 Burpees Over whichever object you are at.*

*Time Cap: 10 Minutes*

——————————

Rx+

15 S2OH (135/95)

15 Box Jump (24/20)

Competition Side Work

Metcon (Time)

For Time:

100 GHD Sit Ups

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