March 1, 2017

CrossFit By The Sea – CrossFit

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Warm-up

Take 12 Minutes to Complete:

Three Rounds of:

A. 5 Each Arm – Bent Over Row

B. Max Effort Handstand Hold (Free Standing or Kick Up or Nose to Wall)

C. Strict Chest to Bar Pull Up

Metcon

Metcon (Time)

Three Rounds For Time:

10 Shoulder to Overhead (135/95)

10 Back Rack Lunge (135/95)

Cash Out:

100 Wall Balls (20/14)

*Time Cap: 12 Minutes*

——————————–

Rx+

S2OH – Same

Overhead Lunge (135/95)

Wall Balls (30/20)

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