Day: June 29, 2018

June 30, 2018

Fitness By The Sea – BTS | 30

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Metcon

With a Partner Alternating Movements:

AMRAP 15

10 Burpee

10/10 Single Arm Dumbbell Push Press

10/10 Single Arm Weighted Front Squats

*Rest 15:00 – 16:00*

Tabata – Sit Ups

June 30, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (AMRAP – Reps)

In Teams of 3 for Max Reps, Work 5 Minutes, Rotate :30 Seconds x 6 Rounds

Partner A. 10/7Assault Bike Calories

Partner B. 10 Hang Clean and Jerk (95/65)

Partner C. 15 Knees to Elbow

*Stay at Same Station for 5 Minutes and then Switch in the :30 Second Rest Period*

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Rx+

10/7 Ski Calories

10 Hang Clean and Jerk (135/95)

7 Pull Overs