April 4, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Warm-up

Metcon (Calories)

With a Partner:

AMRAP 6

Assault Bike Calories

Metcon

Metcon (Time)

For TIme:

Buy In:

2K Row

Followed By:

Six Rounds of:

5 Thrusters (135/85)

10 Straight Legged Sit Up

**Time Cap: 20 Minutes**

——————–

Rx+

Thrusters (165/105)

Competition Side Work

Weightlifting

Hip Extension (Time)

For Time
50 Reps for Time.

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