May 8, 2018

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

Take 5 Minutes to Warm Up to 70%

Every 1:30 for 8 Sets:

8 Reps @ 70%

6 Reps @ 80%

4 Reps @ 85%

2 Reps @ 90%

2 Reps @ 90%

4 Reps @ 85%

6 Reps @ 80%

Max Reps @ 70%

**Record Max Reps**

Metcon

Metcon (Time)

For Time:

27-21-15-9

Kettle Bell Swings (70/53)

Toes to Bar

**Time Cap: 14 Minutes**

—————————-

Rx+

Three Rounds of:

30 KBS (70/53)

30 TTB

Accessory Work

For Time:

50 Ski Calories

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