May 9, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Deadlift

Take 10 Minutes to Warm Up to 90% of Your 1 Rep Max

Every 1:30 for 7 Sets:

1.1 @ 90%

Metcon

Metcon (Time)

Three Rounds for Time:

300/250 Meter Row

20 Box Jump Over (24/20)

10 Hang Clean (155/105)

*Time Cap: 14 Minutes*

——————————-

Rx+: (185/125)

Accessory Work

For TIme:

100 Kettle Bell Swings (53/35)

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