January 23, 2017

CrossFit By The Sea – CrossFit

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Thruster (From Rack)

Take 15 Minutes to Complete:

Five Sets of Five Reps – AHAP

*Record 1 x 5*

Weightlifting

Metcon

Metcon (Time)

For Time:

21-15-9

Thrusters (115/75)

Pull Ups

50 Double Unders (Scale: 150 Singles)

*Time Cap: 17 Minutes*

———————————-

Rx+

Thruster (135/95)

Chest to Bar Pull Ups

Assault Bike Calories

Competition Side Work

Dead Stop Front Squat (10 x 1 – Medium Load – Keep Good Form)

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