July 8, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Bench Press

Take 7 Minutes to Load to 80%

Every 2 Minutes for 10 Minutes:

5 Reps @ 80%

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

Max Effort Push Up

*Rest 2*

AMRAP 7

Max Effort – Toes to Bar

*Every Break – 10 KBS (53/35)*

*Rest 2*

AMRAP 3

Max Effort Push Ups

**Score is Total Push Ups and TTB**

Competition Side Work

Ring Dips

Three Sets of Max Effort:

Rest 2 Minutes Between Sets

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