October 19, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Snatch

Take 15 Minutes to Warm Up to a Heavy Snatch.

Metcon

Metcon (AMRAP – Reps)

Every Minute on the Minute for 20 Minutes:

3 Snatch

5 Back Squat

Rx: 115/75

Rx+: 155/105

*Score is Reps Completed*

Competition Side Work

Over Head Walking Lunge (5 x 60′ AHAP)

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