December 5, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Take 10 Minutes to Warm Up to 90%.

Every 90 Seconds for 15 minutes:

1 Rep @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

20 Wall Ball (20/14)

10/7 Calorie Row

—————————

Rx+

20 WB (30/20)

12/8 Assault Bike

Competition Side Work

Three Sets Each Arm:

:30 Single Kettle Bell Front Rack Hold (Standing) (70/53)

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