Day: June 11, 2017

June 12, 2017

Fitness By The Sea – BTS 30

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Metcon

Four Rounds of:

AMRAP 4

10 Curl to Press

10 Banded Side Step

50 Jump Rope

*Rest 1 Minute*

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June 12, 2017

Fitness By The Sea – CrossFit

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Gymnastics

Toes-To-Bar

One Set Max

Followed By Five Rounds of:

:20 of Work – 30% of Max Set

:40 of Rest

*Record 1 Set Max*

Metcon

Metcon (AMRAP – Reps)

AMRAP 16 – Start with Overhead Carry

30 Double Under (Scale: 75 Singles)

10 Shoulder to Overhead (95/65)

*Every 4 Minutes: 200 Meter Overhead Carry (45/25)*

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Rx+

30 Unbroken Double Unders

10 S2OH (135/95)

Accessory Work

5 Sets of 10 Reps on Each Arm:

Dumbbell Strict Curl to Strict Press