February 3, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Paused Deadlift

Pause 3 Seconds 2″ Below Knee
Take 15 Minutes to Complete:

5 Sets of 3 Reps

*Increasing Weights*

Metcon

Metcon (Time)

For Time:

21-15-9

Hang Power Clean (135/95)

Chest to Bar Pull Up

Time Cap: 10 Minutes

Competition Side Work

Take 10 Minutes to Work on:

Triple Unders

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