November 2, 2016

CrossFit By The Sea – CrossFit

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Warm-up

Take 12 Minutes to Work Through:

A. :45 Squat Therapy

B. Get Upside Down (Wall Walk, Hand Stand, Free Stand, HS Walk)

C. 15 GHD Sit Up (Advanced: Add Weight)

Metcon

Metcon (Time)

For Time:

21-15-9

Sumo Deadlift High Pull (115/75)

Push Press (115/75)

50 Double Unders

*Time Cap: 15 Minutes*

————————————

Rx+

Weight (135/95)

50 Unbroken Double Unders

Competition Side Work

For Time (Wodapalooza Team Event 9):

Two Rounds of:

25 Burpee Over Rower

25 Calorie Row

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