May 24, 2017

Fitness By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Front Squat

Take 15 Minutes to Establish Your 3 Rep Max

Metcon

Metcon (Time)

For Time:

21-15-9

Burpee

Kettle Bell Swing (53/35)

Toes to Bar

*Time Cap: 12 Minutes*

————————–

Rx+

30-20-10

Burpee

KBS (70/53)

Toes to Bar

Accessory Work

10 Rounds, :30 Work, 1:00 Rest:

Assault BIke Calories

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