Fitness By The Sea – BTS 30
Metcon
AMRAP 14
5 Assault Bike Calories
10 Wood Choppers
20 Dumbbell Ground to Overhead
*Rest 2 Minutes*
Tabata: Push Ups
Day: July 19, 2017
July 20, 2017
Fitness By The Sea – CrossFit
Weightlifting
Push Press
Take 10 Minutes to Find Your 7 Rep Max
Metcon
Metcon (AMRAP – Reps)
AMRAP 5
10 Shoulder to Overhead (115/75)
10 Pull Up
*Rest 2 Minutes*
AMRAP 5
100 Meter Run
10 Shoulder to Overhead (115/75)
*Rest 2 Minutes*
AMRAP 5
100 Meter Run
10 Pull Up
*Score is Total Reps – Run is 1 Rep – All or Nothing*
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Rx+
Weight – 135/95
Chest to Bar Pull Ups
Accessory Work
Three Sets of:
Max Effort – L Sit Hold
CrossFit By The Sea 