November 9, 2016

CrossFit By The Sea – CrossFit

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Weightlifting

Sumo Deadlift

Take 15 Minutes to Complete:

3 Sets of 7 Reps @ 80%

Metcon

Metcon (5 Rounds for reps)

Every 2 Minutes for 20 Minutes:

A.

15/10 Calorie Row

15 Deadlift (135/95)

Max Effort: Alternating Pistols

B. Rest

—————————————–

Rx+

15/10 Assault Bike Calories

15 Deadlift (185/135)

Max Effort: Alternating Pistols (35/26)

Competition Side Work

10 Minute Recovery Row

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