July 21, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

Take 8 Minutes to Load to 90%

Every 2 Minutes for 12 Minutes:

2 Reps @ 90%

Metcon

Metcon (Time)

Three Rounds for Time:

25 Toes to Bar

15 Shoulder to Overhead (155/105)

*10 Air Squat Penalty if Break*

**Time Cap: 15 Minutes**

———————————

Rx+

30 TTB

15 S2OH (175/113)

*5 Pistol Each Leg Penalty*

Competition Side Work

Metcon (Distance)

AMRAP 5

Max Effort Hand Stand Walk

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