February 10, 2017

CrossFit By The Sea – CrossFit

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Weightlifting

Deadlift

Take 15 Minutes to Establish Your 1 Rep Max Deadlift

Metcon

Metcon (Time)

For Time:

100 Med Ball Cleans (20/14)

50 Toes to Bar

*Every 1:30 Complete: 1 Deadlift*

Scale: (90% of Today’s 1RM)

Rx: (315/225)

Rx+: (365/255)

**Time Cap: 15 Minutes**

Competition Side Work

Metcon (Time)

Three Rounds for Time:

20 Hang Clean (135/95)

*Rest 2 Minutes Between Sets*

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