CrossFit By The Sea – CrossFit
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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