July 11, 2016

CrossFit By The Sea – CrossFit

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Warm-up

Take 12 Minutes to Complete:

Three Sets of 10 Reps:

A. Seated Kettle Bell or Dumbbell Press

B. Kettle Bell or Dumbbell Row

Metcon

Metcon (Time)

For TIme:

Buy In:

50/40 Calorie Row

Immediately Followed by:

Two Rounds of:

50 Air Squat

40 Sit Up

30 Kettle Bell Thruster (15 each) (53/35)

*Time Cap: 16 Minutes*

————————————-

Rx+

50/40 Row

Two Rounds of:

50 Goblet Squat (53/35)

40 PVC Sit Up

30 KB Squat Snatch (53/35)

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