July 18, 2016

CrossFit By The Sea – CrossFit

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Weightlifting

Snatch

Take 15 Minutes to Find Your 1 Rep Max Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

1 Power Snatch (90%)

10/7 Ring Dip

1 Power Snatch (90%)

100 Meter OH Run (45/25)

Rx+

Squat Snatch (90% of Power Snatch)

15/10 Ring Dips

OH Run (55/35 – 2 Plates)

*Please use Black Plates for the OH Run*

Competition Side Work

Bench Press (5 x 2 @ 85%)

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