February 24, 2016

CrossFit By The Sea – CrossFit

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Metcon (3 Rounds for reps)

Three Rounds for Max Reps:

1 Minute: Max Effort Box Jump (24/20)

1 Minute: Rest



Box Jump (30/24)


Metcon (Time)

Three Rounds for Time:

15 Clean and Jerk (135/95)

50 Double Unders

*Time Cap: 15 Minutes*



15 C&J (155/105)

50 DU

Competition Side Work

Metcon (Time)

For Time, Accumulate 3 Minutes of:

L-Sit from Paralettes

*Rx is KB Under Heels – if you touch that set terminates – Scale – 15# Plate*


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