Day: May 1, 2018

May 2, 2018

Fitness By The Sea – BTS | 30

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Metcon

BTS|30 – The Dumbbell Burn (Time)

Three Rounds for Time:

21 Dumbbell Push Press (50/35)

15 Dumbbell Hang Power Clean (50/35)

9 Dumbbell Deadlift (50/35)

400 Meter Run

**Time Cap: 18 Minutes**

May 2, 2018

Fitness By The Sea – BTS | CrossFit

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Warm-up

Metcon (Time)

For Time:

800 Meter Run

*Rest – 2 Minutes*

600 Meter Run

*Rest – 1 Minute*

400 Meter Run

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**No Time Cap**

Metcon

Metcon (Time)

Two Rounds for Time:

30/20 Calories Row

20 Burpee Over Bar

10 Shoulder to Overhead (165/110)

**Time Cap: 11:30**

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Rx+

Three Rounds of the Above – 1 Mile Run Penalty if You Do Not Beat the Cap

Accessory Work

Back Squat (5 x 5 @ 80%)