August 24, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Hang Snatch

Take 10 Minutes to Warm Up and Set Up for Metcon

Metcon (AMRAP – Reps)

For Reps + Weight:

AMRAP 4

Assault Bike Calories

*Rest 2 Minutes*

AMRAP 4

Rowing Calories

*Rest 2 Minutes*

AMRAP 4

Double Unders

*Rest 2 Minutes*

Six Minutes to Establish:

3 Rep Max Hang Snatch

Competition Side Work

Overhead Squat (5 x 5 AHAP)

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