4th of July

Fitness By The Sea – CrossFit

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Metcon (AMRAP – Reps)

In Teams of 3, Work Through the Following 7 Minute Sections. Partner A and B Run 200 Meters Together While Partner C Accumulates Reps. After the 200 Meter Run Partner A will Stay and Accumulate Reps While Partner B and C Run 200 Meters Together. Repeat this Process for the entirety of the Workout.

The Score for Today is the Total Reps

A. 0:00 – 7:00

Wall Ball (20/14)

B. 7:00 – 14:00

Toes to Bar

C. 14:00 – 21:00

Kettle Bell Swings (53/35)

D. 21:00 – 28:00

Deadlift (185/135)

E. 28:00 – 35:00

Burpee Over Bar


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