April 1, 2016

CrossFit By The Sea – CrossFit

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Weightlifting

Weighted Ring Dip

Take 15 Minutes to Complete:

5 Sets of 5 Reps – AHAP

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

50 Double Unders

Max Effort Hand Stand Push Ups

50 Double Unders

Max Effort Back Squat (135/95)

————————————–

*Back Squat from the Floor*

*Double Under every time you break – record two scores – total hspu and total back squat*

————————————-

Rx+

Strict HSPU

Back Squat (165/103)

Competition Side Work

Metcon (Time)

Three Rounds For Time:

10/7 Muscle Up

10 Weighted Pistol Each Leg (35/26)

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