April 18, 2016

CrossFit By The Sea – CrossFit

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Front Squat

Every 3 Minutes for 15 Minutes:

5 Front Squat + 1 Jerk @ 70% of Front Squat


Metcon (12 Rounds for time)

Every Minute on The Minute for 12 Minutes:

10 Walking Lunges

7 Wall Ball (20/14)

*Score is time per round – if you fail – finish round (score as 1 Minute) – sit out the next round and also score as 1 Minute*



10 WB OH Lunge (30/20)

7 Wall Ball (30/20)

Competition Side Work

Metcon (Time)

Three Rounds For Time:

120″ Sled Push (BW)

12 Pistols


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