May 23, 2018

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Weightlifting

Bench Press

Every 3 Minutes for 12 Minutes:

0:00 – 3:00 – 12 Reps @ 60%

3:00 – 6:00 – 12 Reps @ 60%

6:00 – 9:00 – 12 Reps @ 60%

9:00 – 12:00 – 1 Rep @ AHAP (Max 2 Attempts)

*Record 1 x 1*

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

10/7 Ring Dips

20 Sit Ups

20 Hip Extensions

——————-

Rx+

20/15 Ring Dips

20 PVC Sit Up

20 Weighted Hip Extension (25/15)

Accessory Work

Split Jerk (10 x 1 @ 90%)

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