June 27, 2016

CrossFit By The Sea – CrossFit

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Warm-up

Take 10 Minutes to Complete:

Three Rounds of:

A. :30 Squat Therapy

B. :30 Nose to Wall

C. 15 KBS

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Chest to Bar Pull Up

3 Power Clean (205/143)

————————————–

Rx+

5/4 Muscle Up

3 Power Clean (245/163)

Competition Side Work

Metcon (Time)

Grab a Partner or a Group for Time:

1 Mile Sled Push

Add Weight if you like – 90 Pounds would be HEAVY for men and 50 Pounds for Ladies.

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