August 2, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Paused Front Squat

Take 15 Minutes to Work Up to Your Heaviest:

2 Front Squats + 1 Pause Front Squat

*Pause is 3 Seconds at the Bottom*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 Box Jump (24/20)

20 Toes to Bar

10 Alternating Pistol (Each Leg)

——————————

Rx+

BJ (30/24)

GHD Sit Up

Weighted Pistol (35/26)

Accessory Work

For Time:

400 Meter Sled Push (140/90)

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