April 13, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Push Press (From the Floor)

Take 5 Minutes to Warm Up to 80%

Every 45 Seconds for 10 Rounds:

4 Reps @ 80%

Metcon

Metcon (AMRAP – Reps)

AMRAP 19

75/50 Calorie Row

75/50 Assault Bike Calories

With Time Remaining:

Max Distance Run

*Scoring – Every 100 Meters is 1 Rep – Score is Run Only*

Accessory Work

Behind The Neck Jerk (10 x 1 AHAP)

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