Day: June 17, 2018

June 18, 2018

Fitness By The Sea – BTS | 30

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Metcon

AMRAP 5

30 Jump Rope

10 Kettle Bell Swings

*Rest 1 Minute*

AMRAP 5

10 Box Dip

10 Box Jump

*Rest 1 Minute*

AMRAP 5

10 V-Up

10 Air Squat

June 18, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Bench Press

Take 5 Minutes to Warm Up to 85%:

Every 1:30 for 8 Sets:

4 Reps @ 85%

From 12:00 – 17:00

1 Rep @ AHAP (3 Attempts Only)

Bench Press

Take 5 Minutes to Warm Up to 85%:

Every 1:30 for 8 Sets:

4 Reps @ 85%

From 12:00 – 17:00

1 Rep @ AHAP (3 Attempts Only)

Metcon

Metcon (Time)

For Time:

400 Meter Run

25 Pull Up

50 Hand Released Push Up

75 Air Squats

400 Meter Run

**Time Cap: Out the Door By 13 Minutes**

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Rx+

25 Chest to Bar

50 Hand Stand Push Up

75 Goblet Squat (35/26)

Accessory Work

Accumulate 3 Minutes of Each:

Bottom of Dip Hold

Top of Dip Hold