Day: August 11, 2017

August 12, 2017

Fitness By The Sea – BTS 30

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Metcon

With a Partner, Complete the Following:

On a 20 Minute Clock:

Partner A:

Run

Partner B: (AMRAP)

10 Overhead Lunge with Plate

20 Weighted Sit Up with Plate

30 Russian Twist with Plate

*Partners switch whenever they want until 2 Miles is accumulated. Pick up AMRAP where partner left off*

**If 2 Miles is completed in less than 20 minutes, partners will sit back to back like a wall sit until the time expires (rest as needed)**

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August 12, 2017

Fitness By The Sea – CrossFit

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Metcon

Metcon (Time)

Complete the Following with a Partner for Time:

2,000/1,500 Meter Row

75 Pull Ups

50 Burpee

100/70 Assault Bike Calories

50 Burpee

75 Pull Up

2,000/1,500 Meter Row

*Time Cap: 40 Minutes*

*Split Reps in any Fashion*