Day: January 7, 2019

January 8, 2019

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Front Squat

Take 15 Minutes to Warm Up and Complete:

8 Sets of 1 Rep @ AHAP (Same Weight)

Metcon

Metcon (8 Rounds for time)

Every 3 Minutes for 24 Minutes:

10/7 Calorie Row or Ski

50 Double Unders

**Rest Until Next 3 Minute Interval**

*Record 8 Scores Today*

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Rx+

15/10 Row or Ski

50 Double Unders

January 8, 2019

Fitness By The Sea – BTS | 45

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Gymnastics

Strict Pull Up

Every 2:30 for 4 Sets: Mex Effort Strict Pull Up

Metcon

Metcon (AMRAP – Reps)

AMRAP 6

12 Burpee

12 Kettle Bell Swing (53/35)

*Rest 3 Minutes*

AMRAP 4

8 Burpee

8 Kettle Bell Swing (53/35)

*Rest 2 Minutes*

AMRAP 2

4 Burpee

4 Kettle Bell Swing (53/35)