May 5, 2017

Fitness By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

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

Every Minute for 12 Minutes:

3 Reps @ 80%

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

21-15-9

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

Deadlift (155/105)

Followed By:

Max Effort: Front Squats (155/105)

—————————————

Rx+

Weight (205/145)

Accessory Work

For Time:

50 Dumbbell Snatch (50/35)

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