March 14, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Deadlift

Take 10 Minutes to Load to 80-85%

Every Minute for Ten Minutes:

1 Rep @ 80-85%

**Do Not Increase Weight**

Metcon

Metcon (3 Rounds for reps)

Every 3 Minutes for 18 Minutes for Max Reps of Sumo Deadlift High Pull:

A.

15/10 Assault BIke Calories

15/10 Row Calories

Max Effort SDLHP (75/55)

B. “Rest”

30 Air Squats

Competition Side Work

GHD Sit Up

Two Minutes Max Effort

*Rest 2 Minutes*

For Time: Reps Achieved During Max Effort

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