November 17, 2016

CrossFit By The Sea – CrossFit

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Gymnastics

Take 12 Minutes to Complete:

Three Rounds of:

A. Max Effort Strict Ring Dip

B. Max Effort Strict Hand Stand Push Up

*Record Best Sets*

Ring Dips

Handstand Push-ups

Metcon

Metcon (Time)

Three Rounds for Time:

10 Power Clean (135/95)

10 Front Squat (135/95)

20 Ring Row

*Time Cap: 14 Minutes*

—————————

Rx+

Weight (165/110)

10/7 Muscle Up

Competition Side Work

Five Sets of:

:30 Work/:30 Rest

Bottom of Goblet Squat Hold (53/35)

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