Day: June 11, 2018

June 12, 2018

Fitness By The Sea – BTS | 30

View Public Whiteboard

Metcon

BTS|30 – Big Chipper (Time)

For Time:

100 Air Squats

200 Meter Run or Row

80 Sit Ups

200 Meter Run or Row

60 Reverse Lunge

200 Meter Run or Row

40 Alternating Dumbbell Snatch

200 Meter Run or row

20 Burpee

200 Meter Run or Row

*Time Cap: 20 Minutes*
—————————–

RECORD SCORES IN WODIFY

June 12, 2018

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Weightlifting

Bench Press

Take 5 Minutes to Warm Up to 80%:

Complete the Following: Every 2 Minutes for 5 Sets

6 Reps @ 80%

At the 10:00 Mark:

10:00 – 12:00 – 1 Rep @ 85% – 90%

12:00 – 14:00 – 1 Rep @ 90% – 95%

14:00 – 16:00 – 1 Rep @ AHAP (Record This)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

24 Wall Balls (20/14)

12/12 Dumbbell Snatch (50/35)

24 Dumbbell Sit Up (50/35)

———————————–

Rx+

Buy In: 500/400 Meter Ski (does not count for score)

Accessory Work

Grab a Partner – 1 Mile Farmer’s Carry (you choose weight)