May 16, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Back Squat

Take 5 Minutes to Warm Up and Load to 75% of Your 1 Rep Max.

Every 1:30 for 7 Sets:

5 Reps @ 75%

Metcon

Metcon (AMRAP – Reps)

Every 3 Minutes for 18 Minutes:

A.

7 Squat Cleans (165/110)

15/10 Assault Bike Calories

Max Effort: Squat Cleans (165/110)

B.

Rest

*Score is Max Effort Squat Clean*

————————————–

Rx+

Squat Clean (225/155)

Accessory Work

AMRAP 7

10 GHD Sit Up

10 Burpee

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