May 17, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Bench Press

Take 7 Minutes to Load to 70%

Every 2 Minutes for 10 Minutes:

5 Reps @ 70%

4 Reps @ 75%

3 Reps @ 80%

2 Reps @ 85%

1 Rep @ 90%

11:00 Mark:

Max Effort @ 70%

Metcon

Metcon (Time)

For Time:

Buy In:

50/40 Assault Bike Calories

Followed By:

Four Rounds of:

25 Push Ups

400 Meter Run

*Time Cap: 16 Minutes*

Competition Side Work

Metcon (Distance)

AMRAP 5

Max Distance Handstand Walk

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