Day: December 11, 2019

December 12, 2019

Fitness By The Sea – BTS | 45

View Public Whiteboard

Weightlifting

Shoulder Press

Take 15 Minutes to Warm Up and Complete:

6-4-2-6-4-2

*Second Set of 6-4-2 Should Be Heavier than First Set*

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

Max Kettle Bell Swing (53/35)

Every Break – 15 Push Press (95/65)

*Score is KBS*

December 12, 2019

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Weightlifting

Take 20 Minutes to Complete 5 Sets of:

A. 8 Weighted Strict Ring Dip

B. 3 Jerk Dip Squat @ 120% of Jerk

Metcon

Metcon (Time)

Three Rounds for Time:

30 Wall Ball (20/14)

2:00 Plank From Forearm (Accumulated)

*Time Cap: 13 Minutes*

————————-

Rx+

Wall Ball (30/20)