July 28, 2017

Fitness By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Take 8 Minutes to Warm Up to 75%

Every 1 Minute for 3 Minutes

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

Every 90 Seconds for 4:30

3 Reps @ 80%

2 Reps @ 85%

1 Rep @ 90%

Every 2 Minutes for 8 Minutes

3 Reps @ 85%

2 Reps @ 90%

1 Rep @ 95%

1 Rep @ 100%

Metcon

Metcon (Time)

For Time:

50 Box Jump (24/20)

30 Pull Up

25 Box Jump

30 Pull Up

50 Box Jump

*Time Cap: 10 Minutes*

—————————-

Rx+

BJ – (30/24)

Pull Up – Chest to Bar

Accessory Work

Two Rounds for Time:

400 Meter Farmer’s Carry (53/35)

200 Meter Run

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