October 14, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Gymnastics

Ring Dips (Strict)

Establish Your 1 Set Max

Every 1:30 for 5 Sets:

50% of Your Max Set

*Record Max Set*

Metcon

Metcon (Time)

Two Rounds for Time:

30/20 Assault Bike Calories

30 Toes to Bar

30/20 Rowing Calories

30 Box Jump (24/20)

*Time Cap: 21 Minutes*

————————————–

Rx+

50/35 Bike

50 Toes to Bar

50/35 Row

50 BJ (24/20)

Competition Side Work

1 Mile Cool Down Run

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