August 8, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

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*

———————————-

Rx+

Box Jump Over (30/24)

KBS (70/53)

Competition Side Work

Overhead Squat ( 5 x 2 AHAP)

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