September 2, 2016

CrossFit By The Sea – CrossFit

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Weightlifting

Clean and Jerk

Take 6 Minutes to Warm Up

Every 1:30 for 12 Minutes

1 Clean and Jerk

*Athlete Choice Weight – allowed to increase weight one time only*

Metcon

Metcon (Time)

Five Rounds for Time:

20 Wall Ball (20/14)

15 Med Ball Push Up

100 Meter Med Ball Run

*Time Cap: 18 Minutes*

———————————

Rx+

20 Wall Ball (30/20)

14 Push Up – One Hand Elevated on Med Ball – One Hand on Floor – 7 Each Arm

100 Meter Med Ball Carry

Competition Side Work

Metcon (Time)

For Time:

9-6-3

Thruster (155/105)

Muscle Up

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