December 16, 2016

CrossFit By The Sea – CrossFit

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Weightlifting

Back Squat

Take 15 Minutes to Complete:

5 Sets of 5 Reps @ 70%

Metcon

Metcon (Time)

Two Rounds for Time:

30 Wall Ball (20/14)

*Rest 1 Minute*

30 Sumo Deadlift High Pull (75/55)

*Rest 1 Minute*

30 Push Press (75/55)

*Rest 1 Minute*

*Time Cap: 17 Minutes*

——————————-

Rx+

Wall Ball (30/20)

SDLHP/PP (95/65)

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