March 24, 2016

CrossFit By The Sea – CrossFit

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Metcon

Metcon (Time)

For Time:

50 Calorie Row (40 Ladies)

40 Goblet Squat (53/35)

30 Kettle Bell Swing (53/35)

40 Sit Up

500 Meter Run

50 Unbroken Double Unders (150 SU)

Time Cap: 15 Minutes

Cool Down

Every 3 Minutes for 9 Minutes:

1. 20 Banded Squat and Slide Shuffle

2. Foam Roll/LAX Ball – Anything

3. PVC – Anything

Competition Side Work

Rock Climb (Time)

Complete three accents for time.

Three Minute time cap.

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