December 17, 2017

CrossFit By The Sea – CrossFit

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Metcon (3 Rounds for reps)

For Today’s Score Enter as Reps:

1. Partner A Max Jerk

2. Partner B Max Jerk

3. WOD 3/4 Calories + Reps

Weightlifting

Split Jerk (1 Rep Max)

Take 15-20 Minutes to Complete.

Metcon

2017 Asbury Park Summer Games – WOD 3/4 (AMRAP – Reps)

AMRAP 3

Partner A – 2,4,6,8,10….

Toes to Bar

Deadlift (185/125)

Partner B – Max Effort Calorie Row

——————————–

Immediately Followed By:

——————————-

AMRAP 3

Partner A – Starts Reps Where Partner B Left Off – Continuing to Increase by 2 Reps Per Round.

Partner B – Continuing – Max Effort Row for Calories

——————————————————-

Scale:

Knee Raises

Deadlift (115/75)

Masters (45+ Years Old)

Knee Raises

Deadlift (155/105)

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