March 22, 2016

CrossFit By The Sea – CrossFit

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Weightlifting

Front Squat

Take 15 Minutes to Complete:

3 Sets of 5 Reps @ 85%

Metcon

Metcon (5 Rounds for reps)

Every 2 Minutes for 20 Minutes:

A.

10/7 Assault Bike

10 Power Clean (115/83)

ME: Shoulder to Over Head (115/83)

B. Rest…yes just rest.

——————————

Rx+

Weight: (145/103)

Competition Side Work

Grab a Partner or Group – Decide what movements you think 16.5 will be and create a 10 Minute workout.

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