June 28, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

Take 7 Minutes to Warm Up to 83% – 87%

Every Minute for 10 Minutes:

2 Reps @ 83% – 87%

*Choose One Weight for all Sets*

Metcon

Metcon (3 Rounds for reps)

For Reps:

Every 3 Minutes for 18 Minutes:

A.

20 Burpee

B.

200 Meter Overhead Carry (45/25)

Max Effort Hand Stand Push Up

—————————————-

Rx+

Deficit HSPU (4″/2″)

Competition Side Work

Metcon (No Measure)

AMRAP 2

GHD Sit Up

*Rest 2 Minutes*

For Time:

GHD Sit Ups Completed in AMRAP 2

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