August 1, 2016

CrossFit By The Sea – CrossFit

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Push Complex

1 Shoulder Press

3 Push Press

5 Push Jerk

3 Push Press

1 Shoulder Press
Take 15 Minutes to Establish Your Max Complex.


Metcon (5 Rounds for reps)

Every 3 Minuntes for 15 Minutes (No Rest)

50 Double Under

30 Alt. Single Arm KBS (53/35)

Max Effort: Hand Stand Push Up



75 Double Under

20 Alt. KB Snatch (53/35)

Hand Stand Walk (20ft = 1 Rep)

Competition Side Work

Metcon (Time)

For Time:

60 KB Squat Snatch (AHAP)


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