January 24, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

Take 5 Minutes to Warm Up to 90%

Every 2 Minutes for 10 Minutes:

Max Reps @ 90%

*Record Best Set*

Metcon

Metcon (Time)

For Time:

50 Box Jump (24/20)

40 Single KB Step Up (53/35)

30 Kettle Bell Push Press – 15 Each Arm (53/35)

20 Goblet Squat (53/35)

30 Kettle Bell Push Press – 15 Each Arm (53/35)

40 Single KB Step Up (53/35)

50 Box Jump (24/20)

*Time Cap: 22 Minutes*

Competition Side Work

Wall Balls (1 Set Max (20/14))

Max Effort Reps

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