February 20, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Take 7 Minutes to Warm Up

Every 3 Minutes for 18 Minutes:

8 Reps @ 70%

8 Reps @ 70%

8 Reps @ 70%

8 Reps @ 70%

2 Reps @ 85%

2 Reps @ 85%

*Record 4 x 8*

Metcon

Metcon (Calories)

Reverse Tabata: Assault Bike Calories

8 Rounds of:

:10 Seconds of Work and :20 Seconds of Rest

Competition Side Work

Metcon (Time)

10 Rounds for Time:

8 Dumbbell Overhead Walking Lunge (50/35)

1 Man Maker

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