January 22, 2017

CrossFit By The Sea – CrossFit

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Weightlifting

Deadlift

Take 15 Minutes to Complete 5 Sets, As Heavy As Possible:

On a 30 Second Clock:

Complete 3 Reps and Hold the Top Until the Clock Hits 30 Seconds.

Metcon

Metcon (Time)

For Time:

100 Kettle Bell Swings (53/35)

*Every Minute on the Minute: 10 Golblet Squats*

*Time Cap: 15 Minutes*

—————————————

Rx+

KBS (70/53)

EMOM: 3 Pistols Each Leg

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