Day: December 1, 2019

December 2, 2019

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Take 5 Minutes to Set Up and Load to 50%

Every 2 Minutes for 18 Minutes:

10 Reps @ 50%-65%

8 Reps @ 50%-65%

6 Reps @ 50%-65%

4 Reps @ 75%

2 Reps @ 85%

3 Reps @ 85%

5 Reps @ 80%

7 Reps @ 70%

9 Reps @ 60%

*Record Any Set You Like*

Metcon

Metcon (Time)

For Time:

400 Meter Run

50 Wall Ball (20/14)

400 Meter Run

*Time Cap: Out the Door By 5 Minutes*

Accessory Work

“Bonus Pump”

A. EMOM 8 – 3 Dynamic Bench @ 65% of 1RM

B. E3MOM x 3 – Max Push Press (Goal is 15-20 Reps Per Set)

C. E3MOM x 3 – One Set Max – Strict Pull Up

D. 3 x 10 Band Pull Aparts