January 27, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Gymnastics

Toes-To-Bar

At 3, 2, 1 Go – Complete:

1 Set Max Toes to Bar

At the 3:00 Mark Begin:

Every 45 Seconds for 10 Sets:

25% of 1 Set Max

*Record 1 Set Max*

Metcon

Metcon (AMRAP – Reps)

For Reps:

5, 10, 15, 20 and so on

Wall Balls (20/14)

Deadlift (155/105)

AMRAP 4

*Rest 3*

AMRAP 6

*Rest 3*

AMRAP 8

**Record Total Reps – Start from 5 at the Beginning of Each AMRAP**

——————————–

Rx+

WB (30/20)

DL (205/155)

Competition Side Work

5 Mile – Assault Bike for Time (Time)

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