May 17, 2017

Fitness By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Deadlift

Take 8 MInute to Load to 90% of Your 1 Rep Max

Every Minute for 10 Minutes:

2 Reps @ 90%

Metcon

Metcon (Time)

For Time:

Buy In: 40 Wall Balls (20/14)

Three Rounds of:

40 Alternating Dumbbell Snatch (50/35)

40 Double Unders (Scale: 100 Singles)

Cash Out: 40 Wall Balls (20/14)

*Time Cap: 15 Minutes*

——————————-

Rx+

50 Wall Ball (30/20)

50 Alternating DB Snatch (50/35)

50 Unbroken Double Unders

50 Wall Ball (30/20)

Accessory Work

Overhead Squat (5 x 5 @ AHAP)

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