July 31, 2017

Fitness By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Clean and Jerk

Take 7 Minutes to Warm Up to 85%

Every 1:30 for 10 Rounds:

1 Rep @ 85%

Metcon

Metcon (Time)

For Time:

27-21-15-9

Wall Balls (20/14)

Deadlift (135/95)

Kettle Bell Swing – Alt. Single Arm (53/35)

*Time Cap: 14 Minutes*

————————————

Rx+

Three Rounds of 30 Reps Each – Same Weights

Accessory Work

For Time:

500 Meter Row

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