January 26, 2017

CrossFit By The Sea – CrossFit

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Weightlifting

Clean and Jerk

Take 10 Minutes to Warm Up to a Heavy Single

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

5 Squat Clean (135/95)

10 Burpee Over Bar

Immediately Followed By:

6 Minutes to Establish:

1 Rep Max – Clean and Jerk

*Score is Reps + CJ Weight*

Competition Side Work

Three Sets of Max Effort Nose to Wall Hold

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