February 17, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Front Squat

Take 5 Minutes to Warm Up to 60%

Every 3 Minutes for 9 Minutes:

10 Reps @ 60-70%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12 Pistols

8 Power Cleans

4 Shoulder to Overhead

*Every 2 Minutes: 3 Burpee Over Bar*

—————————-

Rx: (155/105)

Rx+: (185/135)

————————–

Competition Side Work

Six Rounds for Fun:

:20 Work

:40 Rest

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