October 11, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Bench Press

Take 7 Minutes to Warm Up to 80%

Complete Your Max Effort Reps @ 80%

Followed By:

Every 2 Minutes for 10 Minutes:

3 Reps @ 80%

*Record Set of Max Reps*

Metcon

2016 Regional – Event 3a (Time)

For Time:

104 Wall Balls (20/14)

52 Pull Ups

*Time Cap: 10 Minutes*
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Matthew Fraser won the East Regional with a Time of: 4:13.39

*Regional Time Cap: 6 Minutes*

Competition Side Work

Push Press (10 x 2 @ 90%)

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