April 24, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Deadlift – From Blocks

Take 15 Minutes to Warm Up to a Heavy Weight and Complete:

7 Sets of 1 Rep

*Heavy Weight should be 90% – 101% of Deadlift from Floor*

Metcon

Metcon (Time)

For Time:

21-15-9

Pistol (Total) (Scale: 30-20-10 Narrow Squat)

Deadlift (155/105)

Followed By:

30 Front Squats (155/105)

*Time Cap: 12 Minutes*

—————————————

Rx+

Weight (205/145)

Accessory Work

EMOM 10

15/10 Assault Bike Calories

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