May 24, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Take 10 Minutes to Warm Up to 95%

Every 3 Minutes for 9 MInutes:

1 Rep @ 95%

Metcon

Metcon (Time)

For Time:

50 Sit Up

2 Front Squat (185/123)

40 Sit Up

4 Front Squat

30 Sit Up

6 Front Squat

20 Sit Up

8 Front Squat

10 Sit Up

10 Front Squat

*Time Cap: 12 Minutes*

————————————-

Rx+

Sit Up (25/15)

Front Squat (225/143)

Competition Side Work

Front Rack Reverse Lunge (5 x 5 Each Leg (AHAP))

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