April 27, 2016

CrossFit By The Sea – CrossFit

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Weightlifting

Weighted Pull-ups

Take 12 Minutes to Complete:

5 Sets of 3 Reps AHAP

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 23

13 Box Jump Overs (24/20)

9 Bar Muscle Up

5 Sumo DL High Pull (135/95)

*Every 3 Minutes: 30 Double Under*

———————————-

Rx+

BJ (30/24)

MU – Same

SDLHP (165/105)

Scale:

13 Box Step Over (24/20)

9 Ring Row

5 SDLHP (95/65)

(E3MOM 75 Singles)

Competition Side Work

Snatch + 3 Over Head Squats (5 x 1 AHAP)

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