CrossFit By The Sea – CrossFit
Weightlifting
Split Jerk
Every 2 Minutes:
6 Reps @ 60%
4 Reps @ 70%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 90%
1 Rep @ 95%
At the 13 Minute Mark:
Max Effort @ 85%
Metcon
Metcon (5 Rounds for reps)
Every 1:30 for 5 Rounds:
A.
10/7 Calorie Row
B.
15 Box Jump Over (24/20)
ME: Kettle Bell Swing (53/35)
*Record Kettle Bell Swings*
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Rx+
Box Jump Over (30/24)
KBS (70/53)
Competition Side Work
Overhead Squat ( 5 x 2 AHAP)
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