March 1, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Bench Press

Every 2 Minutes for 16 Minutes:

5 Reps @ 60%

3 Reps @ 70%

1 Rep @ 80%

4 Reps @ 70%

2 Reps @ 80%

1 Rep @ 90%

1 Rep @ 90%

1 Rep @ 90%

**Record 3 x 1 @ 90%**

Metcon

Metcon (Time)

Three Rounds for TIme:

200 Meter Run

10 Burpee Over Box (24/20)

*Rest 2 Minutes*

*Time Cap: 16 Minutes*

Competition Side Work

Dead Stop Front Squat (10 x 1 (AHAP))

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