April 26, 2016

CrossFit By The Sea – CrossFit

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Metcon

Metcon (6 Rounds for time)

Every 2 Minutes for 12 Minutes:

A. 20/15 Calorie Assault Bike

B. 400/300 Meter Row

C. 17 Burpee

*Record Six Times*

Weightlifting

Front Squat

Take 8 Minutes to Load to 75%

Every 2 Minutes for 12 Minutes:

2 Reps @ 75%

4 Reps @ 75%

2 Reps @ 80%

4 Reps @ 80%

2 Reps @ 85%

4 Reps @ 85%

Competition Side Work

Bench Press (5 x 2 @ 90%)

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