March 28, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Deadlift

Every 30 Seconds for 12 Sets:

2 Reps @ 75%

*Record 12 x 2*

Metcon

Metcon (AMRAP – Reps)

Every 3 Minutes for 18 Minutes:

A. “Work”

20/15 Calorie Row

20 Front Squat (95/65) (from ground)

Max Effort: Shoulder to Over Head (95/65)

B. “Rest”

*Score is Total S2OH*

————————————

Rx+

20/15 Assault Bike Calories

20 Axle Bar – Front Squat (130/90) (from ground)

ME: Axle Bar S2OH (130/90)

Accessory Work

Split Jerk (10 x 1 @ 90%)

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