July 28, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Thruster

Take 8 Minutes to Warm Up to 85%:

Every 2:30 for 12:30 (5 Sets):

3 Reps @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

30 Wall Ball (20/14)

15 Knees to Elbow

20 Wall Ball

10 Knees to Elbow

10 Wall Ball

5 Knees to Elbow

—————————-

Rx+

Wall Ball (30/20)

Knees to Elbow – 3 Burpee Penalty if You Break.

Competition Side Work

Metcon (Time)

For Time:

200 Meter Run

*Rest 1 Minute*

400 Meter Run

*Rest 2 Minute*

400 Meter Run

*Rest 1 Minute*

200 Meter Run

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