Fitness By The Sea – CrossFit
Weightlifting
Clean and Jerk
Take 10 Minutes to Work Up to Your Heaviest 2 Touch and GO Reps
Every 2 MInutes for 10 Minutes:
2 Touch and Go C&J
*Go as Heavy as Possible – Same Weight all Sets*
Metcon
Metcon (AMRAP – Reps)
For Reps:
0:00 – 3:00
Max Effort Calorie Row
3:00 – 9:00 (AMRAP 6)
20 Double Unders
5 Deadlift (135/95)
9:00 – 12:00
Max Effort Clean and Jerk (135/95)
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Rx+
Assault Bike Calories
Weight (165/110)