Day: June 13, 2018

June 14, 2018

Fitness By The Sea – BTS | 30

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Metcon

Three Rounds for Time:

10/10 Dumbbell Hang Clean and Press

20 Box Jumps

200 Meter Run

*Time Cap: Out the Door at 13:00 Minutes*

At the 15:00 Mark – 3 Rounds of:

:15 – Left Arm DB Press

:15 – Right Arm DB Press

:30 – Overhead DB HOld

:30 – Box Dips

:30 – Rest

June 14, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Death by Burpee (AMRAP – Reps)

Minute 1: Complete 1 Burpee

Minute 2: Complete 2 Burpee

Minute 3: Complete 3 Burpee

and so on until you fail.
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**No Time Cap**

Metcon

Metcon (Time)

For Time:

21 Shoulder to Overhead (135/95)

21 Back Squat (155/105)

15 Shoulder to Overhead (155/105)

15 Back Squat (165/110)

9 Shoulder to Overhead (165/110)

9 Back Squat (185/125)

**Time Cap: 10 Minutes**

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Rx+

Reps: 30-20-10

Accessory Work

Accumulate 3 Minutes in L-Sit from Any Position (Bar Hang, Rings, Paralette)