July 25, 2017

Fitness By The Sea – BTS 30

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Metcon

AMRAP 12

5 Weighted Knee Tucks

10 Medicine Ball Cleans

20 Medicine Ball Press

At the 12:00 Mark

Run 400 Meters

At the 16:00 Mark to 20:00

Continue Above AMRAP

July 25, 2017

Fitness By The Sea – CrossFit

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Gymnastics

Handstand Push-ups

Take 15 Minutes to Complete 5 Sets of Max Reps of:

Choose One:

A. Deficit Handstand Push Up (4/2)

B. Strict Handstand Push Up

C. Strict 1 Mat Handstand Push Up

**Record Best Effort With Notes**

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-or-

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Take 15 Minutes to Complete:

Choose One:

A. 5 Sets of 5 Reps – Negatives (Rx Standard)

B. 5 Sets of Max Handstand Hold

C. 5 Sets of 5 Kick Up Attempts + ME OH Dumbbell Hold

**Record Notes**

Metcon

Metcon (Time)

Three Rounds for Time:

30 Double Unders (Scale – 60 Singles)

300 Meter Overhead Walk (45/25)

30 Double Unders

30 Toes to Bar

*Time Cap: 15 Minutes*

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Rx+: Four Rounds for Time

Accessory Work

Three Sets of Max Effort: Muscle Ups