September 15, 2016

CrossFit By The Sea – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

400 Meter Run

25 Pull Ups

500 Meter Row

10 Front Squat (95/65)

——————————

Rx+

400 Run

10 Bar Muscle Up

30/20 Assault Bike

10 Front Squat (135/95)

Cool Down

Two Minutes at Each Station:

A. Pec Stretch/LAX Ball

B. KB Hip Opener

C. Banded Hamstring Stretch

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