March 21, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Snatch

Take 10 Minutes to Find Today’s 1RM

Every 30 Seconds for 5 Minutes:

1 Rep @ 80%

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

1,2,3,4….

Pistol (each leg)

Hand Stand Push Up

Competition Side Work

Metcon (Time)

For Time:

30-20-10

GHD Sit Up

Assault Bike

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