September 9, 2016

CrossFit By The Sea – CrossFit

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Warm-up

Tabata Leg Raise:

Eight Rounds of:

:20 Hold Legs 6″ Off Ground

:10 Rest

Metcon

Metcon (Time)

Five Rounds for Time:

20 Med Ball Cleans (20/14)

20 Kettle Bell Swings (53/35)

2 Thrusters (165/105)

*Time Cap: 22 Minutes*

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Rx+

Med Ball (30/20)

KBS (70/53)

Thrusters (185/123)

Competition Side Work

Clean and Jerk

Take 15 Minutes to Work on Technique.

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