September 8, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Take 8 Minutes to Warm Up to 90%

Every 4 Minutes for 12 Minutes:

Max Effort @ 90%

*Record Best Set*

Metcon

Metcon (4 Rounds for reps)

Every 2 Minutes for 16 Minutes:

A.

75 Double Unders (Scale: 150 Singles)

Max Effort – Ring Dip

B. Rest

—————————————-

Rx+

Ring Muscle Ups

Competition Side Work

Metcon (Time)

For Time:

800 Meter Farmer Carry (53/35 x 2)

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