April 19, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Sumo Deadlift

Take 15 Minuts to Work Up to a Heavy Set of 3 Reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

30 Kettle Bell Swings (53/35)

20/15 Calorie Row

10 Kettle Bell Box Step Up (53/35)(24/20)(5 Each Leg)

—————————–

Rx+

Kettle Bell (70/53)

Row – Damper Setting on 10/8

Accessory Work

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

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