July 6, 2016

CrossFit By The Sea – CrossFit

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Warm-up

Take 12 Minutes to Complete Three Rounds of:

A. 10 KB Sit Up

B. :30 Superman Hold

C. 10 Hanging Hip Touches

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Thruster (135/95)

12 Burpee Over Bar

12 Pistol (6 Each Leg)

——————————–

Rx+

Thruster (165/110)

Pistol (35/26)

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