July 10, 2017

Fitness By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Front Squat

Every 3 Minutes for 9 MInutes:

10 Reps @ 50%

10 Reps @ 60%

10 Reps @ 70%

At the 10:00 Mark

Every 2 MInutes for 12 Minutes:

5 Reps @ 80%

3 Reps @ 85%

1 Rep @ 90%

5 Reps @ 80%

3 Reps @ 85%

1 Rep @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Wall Balls (20/14)

5 TTB

————————–

Rx+

10 WB (30/20)

7 TTB

*All Unbroken – 10 Burpee Penalty if Break*

Accessory Work

For Time:

50 Step Up (53/35)

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