October 27, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

Take 5 Minutes to Warm Up to 65%

Every 2 Minutes for 14 Minutes

8 Reps @ 65%

6 Reps @ 75%

4 Reps @ 85%

2 Reps @ 90%

4 Reps @ 85%

6 Reps @ 75%

8 Reps @ 65%

*Record 1 x 2 @ 90%*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 PVC Sit Up

20 Wall Balls (20/14)

10 Clean and Jerk (135/95)

———————————-

Rx+

30 GHD Sit Up

20 Wall Balls (30/20)

10 Clean and Jerk (165/110)

Competition Side Work

Metcon (1 Rounds for calories)

EMOM 10

15/10 Assault Bike Calories

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