March 29, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Wide Stance – Back Squat to Box

Take 15 Minutes to Establish Your 3 Rep Max

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

5 Hang Squat Snatch

10 Toes to Bar

15 Box Jump (24/20)

Rx: (95/65)

Rx+: (135/95)

Accessory Work

Power Snatch (EMOM 12 – Increasing Weight)

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