Day: August 8, 2017

August 9, 2017

Fitness By The Sea – BTS 30

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Metcon

Every Minute for 10 Minutes:

A. 10 Assault Bike Calories

B. 20 Kettle Bell Swings

*Rest 2 Minutes*

AMRAP 6

25 Sit Up

25 Grasshopper

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August 9, 2017

Fitness By The Sea – CrossFit

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Metcon

Metcon (Time)

For Time: (CF Linchpin 7/24/17)

3 Rounds of:

400m Run

9 Clean & Jerks 135/95

*Rest 5 Minutes*

3 Rounds of:

400m Run

6 Clean & Jerks 185/135

*Rest 5 Minutes*

3 Rounds of:

400m Run

3 Clean & Jerks 225/155

*Time Cap: 45 Minutes*

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Scale 1:

115/75, 155/105, 185/135

Scale 2:

50%, 70%, 90% of 1 Rep Max Clean and Jerk