July 12, 2017

Fitness By The Sea – CrossFit

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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)

——————————

Rx+

Assault Bike Calories

Weight (165/110)

Accessory Work

Back Squat (10 x 2 @ 85%)

Back Squat (10 x 2 @ 85%)

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