Day: June 14, 2017

June 15, 2017

Fitness By The Sea – BTS 30

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Metcon

AMRAP 3

Jump Rope

*Rest 1 Minute*

Every Minute for 12 Minutes:

A. Max Effort: Hollow Body Rocks

B. Max Effort: Dumbbell Rows

C. Max Effort: Dumbbell Goblet Squat

*Rest 1 Minute*

AMRAP 3

Jump Rope

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June 15, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Deadlift

Take 9 Minutes to Warm Up to 75%-85%

Every 30 Seconds for 12 Sets:

2 Reps @ 75%-85% (Choose One Weight)

Metcon

Metcon (Time)

Three Rounds for Time:

20 Burpee Over Bar

30 Deadlift (135/95)

400 Meter Run

*Time Cap: 15 Minutes*

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Rx+

Deadlift (165/110)

Accessory Work

For Time:

100 Kettle Bell Swings (53/35)