Day: June 10, 2018

June 11, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Squat Clean

A. Every Minute for Five Minutes – 1.1.1 Reps

B. Every Minute for Five Minutes – 1.1 Reps

C. Every Minute for Five Minutes – 1 Rep

**Take an Additional Minute Between EMOM’s to change Weight – – Record 5 x 1**

Metcon

21-15-9 Complex (Time)

For time:

8 deadlifts (155 / 115 lb.)

7 cleans (155 / 115 lb.)

6 snatches (155 / 115 lb.)

8 pull-ups

7 chest-to-bar pull-ups

6 bar muscle-ups

6 deadlifts (155 / 115 lb.)

5 cleans (155 / 115 lb.)

4 snatches (155 / 115 lb.)

6 pull-ups

5 chest-to-bar pull-ups

4 bar muscle-ups

4 deadlifts (155 / 115 lb.)

3 cleans (155 / 115 lb.)

2 snatches (155 / 115 lb.)

4 pull-ups

3 chest-to-bar pull-ups

2 bar muscle-ups
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**Time Cap: 12 Minutes**

Accessory Work

10 x 150 Meter Row – Rest as Needed Between Sets