January 12, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Bench Press

Take 20 Minutes to Complete:

2 Sets of 5 Reps @ 80%

2 Sets of 3 Reps @ 85%

2 Sets of 1 Rep @ 90%

*Record 2 x 1 @ 90%*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 Pull Up

30 Wall Ball (20/14)

—————————————

Rx+

9/6 Bar Muscle Up

30 WB (30/20)

Competition Side Work

Five Sets of Max Effort GHD Sit Up in 1 Minute – Rest as Needed

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