October 26, 2016

CrossFit By The Sea – CrossFit

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Metcon (1 Rounds for reps)

For Total Reps:

A. Tabata: Ring Dips

*Rest 2 Minutes*

B. Max Set: Ring Dips


Metcon (AMRAP – Reps)

Complete the Following With a Partner:


Partner A: Front Squat (135/95)

Partner B. Bar Hang

*Front Squats Can Only Be Completed While Partner is Hanging*

**Every 3 Minutes – 15 High Five Push Ups**



Front Squat: (165/110)

Chin Over the Bar Hold

*15 High Five Push Ups*

Competition Side Work

Back Squat (7 x 7 @ 80%)


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