April 15, 2016

CrossFit By The Sea – CrossFit

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Weightlifting

Weighted Ring Dip

Take 15 Minutes to Complete:

A. 5 Sets of 2 Reps @ 85%

B. Get Upside Down

Metcon

Metcon (Time)

For Time:

Odd Minute: Work

Even Minute: Rest

100 Walking Lunge

50 Push Press (115/75)

50 Toes to Bar

*Time Cap: 20 Minutes*

———————-

Rx+

100 Back Rack Jump Lunge (75/55)

50 Push Press (125/85)

75 Toes to Bar

Competition Side Work

Back Squat (5 x 3 @ 85%)

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