January 16, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Push Press

Take 15 Minutes to Complete:

Five Sets of:

3 Push Press + 1 Split Jerk @ 80%-85% of Push Press

*Choose One Weight – Record 5 x 3*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 Jump Over Bar

30 Front Rack Lunge

30 Push Press

Rx: (75/55)

Rx+: (105/70)

Competition Side Work

Bench Press (3 x 7 @ 80%)

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