July 20, 2017

Fitness By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Push Press

Take 10 Minutes to Find Your 7 Rep Max

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

10 Shoulder to Overhead (115/75)

10 Pull Up

*Rest 2 Minutes*

AMRAP 5

100 Meter Run

10 Shoulder to Overhead (115/75)

*Rest 2 Minutes*

AMRAP 5

100 Meter Run

10 Pull Up

*Score is Total Reps – Run is 1 Rep – All or Nothing*

—————————-

Rx+

Weight – 135/95

Chest to Bar Pull Ups

Accessory Work

Three Sets of:

Max Effort – L Sit Hold

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