April 12, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Split Jerk

Take 10 Minutes to Load to 80%

Every 2 Minutes for 6 Minutes:

2 Reps @ 80%

Every 2 Minutes for 6 Minutes:

2 Reps @ 82%

Metcon

Metcon (Time)

For TIme:

40 Pull Up

30 Double Under

*Rest 2 Minutes*

20 Pull Up

60 Double Under

*Rest 1 Minute*

10 Pull Up

90 Double Under

**Time Cap: 14 Minutes**

——————————

Rx+

5 KBS(53/35) if you trip on DU or Break Pull ups.

Competition Side Work

Yoke Carry – Back Rack (5 x 120′ @ BW)

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