Day: May 10, 2018

May 11, 2018

Fitness By The Sea – BTS | 30

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Metcon

For Time:

1.5/1.2 Mile Assault Bike

30 Double Kettle Bell Deadlift

50 Box Jump

1.5/1.2 Mile Assault Bike

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May 11, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Back Squat

Take 8 Minutes to Warm Up

Every 2 Minutes for 12 Minutes:

A. 8 Reps @ 75%

B. 2 Reps @ 90%

At the 15:00 Mark

Max Reps @ 60% (No Resting at Top)

**Record Max Reps**

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

5/5 Single DB Hang Clean and Jerk (50/35)(Not Alternating)

5 Deadlift (255/175)

10 Pull Up (Scale: Jumping Chest to Bar)

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Rx+

Deadlift (315/225)

Chest to Bar

Accessory Work

Every Minute for 10 Minutes:

10-15 GHD Sit Ups