February 4, 2016

CrossFit By The Sea – CrossFit

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Warm-up

Metcon (5 Rounds for reps)

Five Rounds for Reps:

Work :30

Rest :60

Max Effort Wall Balls (20/14)

Rx+

WB (30/20)

Metcon

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Competition Side Work

Hang Snatch Pulls (5 x 3)

Every 2 Minutes for 10 Minutes:

3 Hang Snatch Pulls

*Increasing Weight*

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