December 1, 2016

CrossFit By The Sea – CrossFit

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Warm-up

Take 12 Minutes to Complete Three Rounds of:

10 Goodmornings – Not Heavy

10 Hip Extensions

*Nothing to Record for This Section*

Metcon

Metcon (AMRAP – Reps)

AMRAP 17

5,10,15,20…

Shoulder to Overhead (115/75)

Burpee Over Bar

*Every 3 Minutes: 20 Wall Ball (20/14)*

**Wall Balls DO NOT Count Towards Score**

——————–

Rx+

S2OH (135/95)

BOB

Wall Ball (30/20)

Competition Side Work

L-Sit (5 x :30 Second Hold from Bar)

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