August 4, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Snatch

Metcon (2 Rounds for time)

Snatch Ladder

For Time:

5 Reps @ 70%

3 Reps @ 80%

2 Reps @ 85%

1 Rep @ 90%

*Time Cap: 5 Minutes*

At the 7 Minute Mark:

1 Rep @ 70%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

*Time Cap: 3 Minutes*

————————————-

*Record 2 Times*

Metcon

Metcon (Time)

Three Rounds for Time:

21 Burpee

15 Toes to Bar

9/6 Assault Bike Calories

*Time Cap: 11 Minutes*

Competition Side Work

Metcon (Time)

Three Rounds for Time:

12 Pull up

6 Chest to Bar

3 Bar Muscle Up

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