February 13, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

Take 7 Minutes to Warm Up to a Starting Weight.

Every 3 Minutes for 9 Minutes:

15 Reps AHAP (About 65%)

Metcon

Metcon (AMRAP – Reps)

Every 2:30 for 20 Minutes:

A.

15 Hand Stand Push Ups (Scale: Pike Push Up)

Max Effort: 60′ Shuttle Sprint

B. Rest

*Score is Shuttle Sprint Reps – 60′ Equals 1 Rep and 59′ Equals 0 Reps*

Competition Side Work

Metcon (Time)

For Time:

50 Alternating Single Arm Dumbbell Clean (50/35)

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