February 22, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

Take 20 Minutes to Complete:

5 Sets of 5 Reps @ 80%

1 Set of 10 Reps @ 60%-70%

3 Sets of 3 Reps @ 85%

1 Set of 10 Reps @ 60%-70%

*Record 3 x 3*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

9 Toes to Bar

18 Kettle Bell Swing (53/35)

——————————–

Rx+

15 Toes to Bar

30 Kettle Bell Swings (53/35)

Competition Side Work

Take 10 Minutes to Practice: Hand Stand Walks

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