January 6, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Metcon (4 Rounds for reps)

Every 3 Minutes for 12 Minutes:

1 Set Max Effort – Unbroken Power Cleans

Rx: (135/95)

Rx+: (165/110)

*Record 4 Scores*

Metcon

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
—————————

Scale:

100 Wall Ball (20/10 to 9′)

200 Single Unders

30 Bar MU or Ring DIps or Box Dips

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s