Day: June 12, 2017

June 13, 2017

Fitness By The Sea – BTS 30

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Metcon

AMRAP 20

20 Flutter Kicks

5 Burpee

10 Medicine Ball Clean

5 Burpee

20 Flutter Kicks

:30 Seconds of Rest

**From 16:00-20:00 – Remove the :30 Rest Period After Each Round**

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June 13, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Weightlifting

Split Jerk

Take 15 Minutes to Establish Your 2 Rep Max

Metcon

Metcon (2 Rounds for time)

Every 7 Minutes for 14 Minutes:

15-10-5

Sumo Deadlift High Pull(115/75)

Pull Ups

Overhead Squat (115/75)

*Record Both Times*

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Rx+

SDLHP (110/70 – Axle Bar)

15 Pull Up, 10 Chest to Bar, 5 Bar Muscle Up

OHS (110/70 – Axle Bar