July 25, 2016

CrossFit By The Sea – CrossFit

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Weightlifting

Clean and Jerk

Take 10 Minutes to Load to 90%

Every Minute on The Minute for 10 Minutes:

1 Rep @ 90%

Metcon

Metcon (Time)

For Time:

12-9-6

Deadlift (315/205)

Ring Muscle Up

* Time Cap: 10 Minutes*

——————————–

Rx+

DL (375/235)

——————————

Scales:

Deadlift (80% of 1RM)

Muscle Up:

a. Bar Muscle Up

b. MU Progression

c. Ring Row + Box Dip

Competition Side Work

Metcon (AMRAP – Reps)

Death By:

Strict HSPU

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