July 19, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Please have your percentages ready ( :

Take 25 Minutes to Complete:

10 Reps @ 50%

9 Reps @ 55%

8 Reps @ 60%

7 Reps @ 65%

6 Reps @ 70%

5 Reps @ 75%

4 Reps @ 80%

3 Reps @ 85%

2 Reps @ 90%

1 Rep @ 95%

Metcon

Metcon (3 Rounds for calories)

Every 2 Minutes for 12 Minutes:

A.

14 Box Step Up (24/20)(53/35 – 1 KB)

Max Effort – Calorie Row

B.

Rest

**Three Scores – Calorie Row**

——————————–

Rx+

14 Box Step Up (24/20)(70/53)

ME – Assault Bike Calories

Competition Side Work

800m Run (Time)

Max Effort 800m Run

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