February 6, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Take 10 Minutes to Warm Up to 90%

Every 2 MInutes for 10 Minutes:

2 Reps @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Push Press (95/65)

12 Goblet Squat (53/35)

————————–

Rx+

Push Press (115/75)

KB (70/53)

Competition Side Work

Metcon (AMRAP – Reps)

AMRAP 5

Box Jump Over (30/24)

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