May 2, 2017

Fitness By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Deadlift

Take 8 Minutes to Warm Up to 75% of Your 1 Rep Max

Every 45 Seconds for 15 Sets:

3 Reps @ 75%

Metcon

Metcon (Time)

For Time:

2,000 Meter Row

30 Ring Muscle Ups

*Time Cap: 18 Minutes*

——————————–

Scales:

1. 30 Bar Muscle Ups

2. 30 Jumping Ring Dips

Accessory Work

For Time:

30-20-10

GHD Sit UP

Kettle Bell Swing (70/53)

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