November 23, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Deadlift

Metcon (AMRAP – Reps)

Take 10 Minutes to Load to 90%

Five Rounds for Reps:

1 Minutes: Max Effort Deadlift @ 90%

2 Minutes: Rest

Metcon

Metcon (AMRAP – Reps)

Three Rounds for Reps:

2 Minutes: ME Hand Stand Push Up

2 Minutes: ME Bar Muscle Up

1 Minute: Rest

Competition Side Work

5k Row (Time)

Max Effort 5k Row

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