February 21, 2017

CrossFit By The Sea – CrossFit

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Weightlifting

Metcon (AMRAP – Reps)

Five Rounds for Max Deadlifts:

:30 Seconds: Max Effort Deadlift

:60 Seconds: Rest

Rx: (185/125)

Rx+: (225/155)

Metcon

Metcon (Time)

For Time:

Three Rounds of:

10 Hang Clean and Jerk (115/75)

15 Burpee Box Jump Over (24/20)

Cash Out: 30/20 Assault Bike Calories

*Time Cap is 10 Minutes for the Three Rounds – If You Cap Out Go Directly to the Assault Bike and Finish – – Add :10 Seconds to Your Final Time for Every Rep You Did Not Complete*

*If You Finish the Rounds Under 10 Minutes – Do Not Wait – Go Directly to the Assault Bike*

————————————————————-

Rx+

Axel Bar (115/75)

50/35 ABC

Competition Side Work

Metcon (AMRAP – Reps)

Three Rounds of:

Max Effort Muscle UP

25 GHD Sit Up

*Rest 2 Minutes*

Score Muscle Ups

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