Fitness By The Sea – BTS 30
Metcon
Two Rounds of, Work – 1:00, Rest – :30
A. Assault Bike – Arms Only
B. Kettle Bell Swings
C. Assault Bike – Legs Only
D. Kettle Bell Swings
E. Assault Bike – Arms and Legs
F. Kettle Bell Swings
Day: July 23, 2017
July 24, 2017
Fitness By The Sea – CrossFit
Metcon
Metcon (Time)
For Time:
Three Rounds of:
5 Front Squat
10 Deadlift
300 Meter Run
Two Rounds of:
10 Front Squat
20 Deadlift
400 Meter Run
One Round of:
20 Front Squat
30 Deadlift
?? Mystery Movement
*Time Cap: 25 Minutes*
Rx: (115/75)
Rx+: (110/70) – Axle Bar
Accessory Work
10 Minute Cool Down – Assault Bike and Foam Roll
CrossFit By The Sea 