August 19, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

Take 5 Minutes to Warm Up to 85%

Every 1:30 for 5 Sets:

4 Reps @ 85%

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Competition Side Work

Ten Minute Recovery Pace:

Assault Bike or Row

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