August 31, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Push Press

Take 6 Minutes to Warm Up and Set Up:

Every 2 Minutes:

5 Reps @ 80%

3 Reps @ 85%

1 Rep @ 90%

5 Reps @ 80%

3 Reps @ 85%

1 Rep @ 90%

2 Reps @ 95%

Metcon

Metcon (AMRAP – Reps)

For Max Reps:

AMRAP 6

Max Effort: Hand Stand Push Up

*15 Kettle Bell Swings (53/35) Every Break*

**Rest 3 Minutes**

AMRAP 6

Max Effort: Kettle Bell Swings (53/35)

*10 Hand Stand Push Ups Every Break*

Competition Side Work

Metcon (No Measure)

Take 10 Minutes to Practice:

Overhead Yoke Carry

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