Fitness By The Sea – BTS 30
Metcon
AMRAP 15
15 Med Ball Wall Pass
15 Med Ball Sit Up
15 Med Ball Front Squat
*Rest 30 Seconds*
AMRAP 5
NO REST
Day: July 4, 2017
July 5, 2017
Fitness By The Sea – CrossFit
Weightlifting
Front Squat
Take 6 Minutes to Warm Up to 80%
Every 2 Minutes for 14 Minutes:
5 Reps @ 80%
5 Reps @ 80%
3 Reps @ 85%
3 Reps @ 85%
1 Rep @ 90%
1 Rep @ 90%
Max Reps @ 80%
*Record Max Set*
Metcon
Metcon (Time)
Three Rounds for Time:
30 Box Jump (24/20)
30 Walking Lunge
30/20 Calorie Row
*Time Cap: 14 Minutes*
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Rx+
30 BJ (30/24)
30 Unbroken Jump Lunge
30/20 Row
Accessory Work
Max Set of Thrusters:
Set 1: 135/95
Set 2: 115/75
Set 3: 95/65
**Rest 2 Minutes Between Sets**
CrossFit By The Sea 