February 5, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Every 2 Minutes for 14 Minutes:

5 Reps @ 70%

5 Reps @ 80%

3 Reps @ 80%

3 Reps @ 85%

1 Rep @ 85%

1 Rep @ 90%

Max Reps @ 80%

*Record Max Reps and Weight Used*

Metcon

Metcon (8 Rounds for time)

Four Rounds for Times:

Every 2 Minutes for 16 Minutes:

A.

Shuttle Sprint (20′,40′,60′)

B.

20 Med Ball Squat Clean (20/14)

*Record time for each set of sprints and cleans – 8 Scores*

Competition Side Work

Metcon (Time)

Three Rounds For Time:

7/5 Muscle Up

7 Double Kettle Bell Thruster (53/35)

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