April 12, 2017

Fitness By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Bench Press

Take 15 Minutes to Warm Up and Complete:

5 Sets of 2 Reps @ 87%

Metcon

Metcon (AMRAP – Reps)

*Created By: Jason Blumenstock*

AMRAP 12

2, 4, 6, 8…

Clean and Jerk (135/95)

Ring Muscle Up

—————————-

Scale:

1. Bar Muscle Up

2. Ring Dips

3. Box Dips

Accessory Work

Three Rounds of:

500 Meter Row

21 Hand Stand Push Up

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