February 12, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Back Squat

Every 2 Minutes for 18 Minutes:

5 Reps @ 50%

3 Reps @ 60%

1 Reps @ 70%

5 Reps @ 70%

3 Reps @ 75%

1 Reps @ 80%

5 Reps @ 80%

3 Reps @ 85%

1 Reps @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

7 Hand Stand Push Up

14 Toes to Bar

21 Box Jumps (24/20)

—————————

Rx+

Unbroken HSPU and TTB

21 BJ (30/24)

**If you cannot complete the work unbroken – flip your box and finish as RX**

Competition Side Work

Three Sets of:

Work – 1 Minute

Rest – 2 Minutes

Empty Sled – Max Distance Push

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