February 7, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Split Jerk

Take 10 Minutes to Warm Up to 90%

Every 2 Minutes for 10 Minutes:

2 Reps @ 90%

Metcon

Metcon (Time)

Three Rounds for Time:

10/7 Hand Stand Push Up

50 Double Under

10/7 Hand Stand Push Up

15/10 Assault Bike Calories

*Time Cap: 15 Minutes*

—————————–

Scale:

10 KB or DB Strict Press

150 Single Unders

10 KB or DB Strict Press

10/7 Assault Bike Calories

Competition Side Work

Complete Three Sets of:

ME Nose to Wall Hold

*Rest as Needed*

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