July 11, 2017

Fitness By The Sea – CrossFit

View Public Whiteboard

Gymnastics

Ring Dips (Strict)

Establish Your 1 Set Max

Every Minute for 7 Minutes:

50% of 1 Set Max (not unbroken)

*Record 1 Set Max*

Metcon

Metcon (5 Rounds for time)

Every 4 Minutes for 20 Minutes:

20 Push Press (75/55)

20 Burpee Box Jump Over (24/20)

*Record Times Per Round*

——————————————

Rx+

Push Press (95/65)

BBJO (30/24)

Accessory Work

4 Sets of 400 Meter Sprint – Rest 3 Minutes Between Sprints

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