October 9, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Push Press

Take 15-20 Minutes to Complete:

7 Sets of 3 Reps @ 85%

Metcon

()

Metcon (AMRAP – Reps)

AMRAP 4

Max Effort: Row for Calories

*Rest 1 Minute*

AMRAP 4

Max Effort: Push Up

*Rest 1 Minute*

AMRAP 4

Max Effort: Wall Balls (20/14)

*Record Total Reps/Calories*

————————————-

Rx+

Assault Bike

Push Up – Toes on Bench

Wall Ball (30/20)

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