Day: June 8, 2017

June 9, 2017

Fitness By The Sea – BTS 30

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Metcon

AMRAP 9

Buy In: 30/20 Assault Bike Calories

10 Dumbbell Ground to Over Head

10 Dumbbell Squat

*Rest 3 Minutes*

Repeat

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June 9, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Front Squat

Take 6 Minutes to Warm Up to 70%

Every 2 Minutes:

5 Reps @ 70%

5 Reps @ 70%

3 Reps @ 80%

3 Reps @ 80%

1 Rep @ 90%

1 Rep @ 90%

Max Reps @ 70%

*Record Max Set*

Metcon

Metcon (Time)

Three Rounds for Time:

10 Clean and Jerk (135/95)

25 Toes to Bar

*Time Cap: 15 Minutes*

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Rx+

10 CJ (165/110)

25 GHD Sit Up

Accessory Work

Max Set – Kettle Bell Swings (53/35)