June 6, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Front Squat + Jerk

Take 8 Minutes to Warm Up to a Heavy Starting Weight.

Every 3 Minutes for 12 Minutes:

3 Front Squat + 1 Jerk

*Increase Weight as Needed*

**Add to Notes: 3FS+1J**

Metcon

Metcon (Time)

For Time:

27-21-15

Thruster (95/65)

Pull Ups

*Time Cap: 15 Minutes*

Competition Side Work

1000m Row (Time)

Max Effort 1000m Row

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