April 11, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Deadlift

Take 8 Minutes to Warm Up to 80% of Your 1 Rep Max

Every 30 Seconds for 12 Rounds:

2 Reps @ 80%

Metcon

Metcon (AMRAP – Reps)

Every 2 Minutes for 18 Minutes:

A. Sumo Deadlift High Pull (95/65)

B. Wall Balls (20/14)

C. Dumbbell Lunge (50/35)

Accessory Work

Snatch Pull (5 x 3 @ AHAP)

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