July 18, 2017

Fitness By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Front Squat

Take 7 Minutes to Load to 80%

On a Running Clock Complete the Following:

0:00 – 2:00 – 5 Reps @ 80%

2:00 – 4:00 – 5 Reps @ 80%

4:00 – 7:00 – 10 Reps @ 50%

7:00 – 9:00 – 3 Reps @ 85%

9:00 – 11:00 – 3 Reps @ 85%

11:00 – 14:00 – 10 Reps @ 50%

14:00 – 16:00 – 1 Rep @ 90%

16:00 – 18:00 – 1 Rep @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

5 Each Leg Front Rack Box Step Up (115/75)

10 Box Jumps

Rx Box Height:

5’8″ and Shorter = 20″ Box

5’9″ and Taller = 24″ Box

—————————–

Rx+

Weight – (135/95)

Accessory Work

For Time:

75/50 Calorie Row

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