March 7, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

1 Hang Snatch Pull + 1 Hang Snatch

Take 8 Minutes to Find a Challenging Weight.

Every 1 Minute for 12 Minutes:

1 Hang Snatch Pull + 1 Hang Snatch

*Increase/Decrease Weight as Needed*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12 Deadlift

9 Hang Snatch

6 Overhead Squat

Rx: (95/55)

Rx+: (115/75)

Competition Side Work

Metcon (AMRAP – Rounds)

Until Failure:

Every Minute on the Minute:

10/7 Assault Bike Calories

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