July 5, 2017

Fitness By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Front Squat

Take 6 Minutes to Warm Up to 80%

Every 2 Minutes for 14 Minutes:

5 Reps @ 80%

5 Reps @ 80%

3 Reps @ 85%

3 Reps @ 85%

1 Rep @ 90%

1 Rep @ 90%

Max Reps @ 80%

*Record Max Set*

Metcon

Metcon (Time)

Three Rounds for Time:

30 Box Jump (24/20)

30 Walking Lunge

30/20 Calorie Row

*Time Cap: 14 Minutes*

————————

Rx+

30 BJ (30/24)

30 Unbroken Jump Lunge

30/20 Row

Accessory Work

Max Set of Thrusters:

Set 1: 135/95

Set 2: 115/75

Set 3: 95/65

**Rest 2 Minutes Between Sets**

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