Day: June 16, 2018

June 17, 2018

Fitness By The Sea – BTS | 30

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Metcon

Every Minute for 16 Minutes:

A. 5/3 Arms Only Bike

B. 10/10 Jump Lunge

C. Max Effort: Med Ball Thruster

D. Plank Hold – One Leg Up

June 17, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Front Squat

Take 15 Minutes to Warm Up and Complete:

3 Sets of 10 reps – Increasing Weights (record 1 x 10)

Metcon

Metcon (AMRAP – Reps)

Three Rounds for Reps, Work 1:00, Rest :30:

A. Max Effort: Double Unders (Divide By 3 for Score)

B. Max Effort: Clean and Jerk (135/95)

C. Max Effort: Medicine Ball Clean (20/14)

D. 200 Meter Run (No Score)