August 22, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Bench Press

8 Min to Set Up/Warm Up:

Every 2 Minutes for 12 Minutes:

8 Reps @ 50%

1 Rep @ 90%

8 Reps @ 50%

2 Reps @ 90%

8 Reps @ 50%

3 Reps @ 90%

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

3,6,9,12…

Bar Muscle Up

Strict Hand Stand Push Up

———————————–

Scale:

5,10,15, 20……

Chest to Bar or Jumping C2B

Hand Release Push Up

Competition Side Work

Back Squat (7 x 2 @ 85%-90%)

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