Day: December 22, 2019

December 22, 2019

Fitness By The Sea – BTS | CrossFit

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Warm-up

Every Minute for 8 Minutes:

A. 10 Snatch Grip Behind the Neck Strict Press

B. Hollow Body Hold

Metcon

Metcon (Time)

For Time:

200 Meter Run

15 Hang Snatch (95/65)

30 Toes to Bar

200 Meter Run

15 Hang Snatch (115/75)

20 Toes to Bar

200 Meter Run

15 Hang Snatch (135/95)

10 Toes to Bar

200 Meter Run

*Time Cap: 20 Minutes*

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Rx+

300 Meter Run’s

Snatch Increasing (115/75, 135/95, 155/105)

25 Toes to Bar Every Round

December 22, 2019

Fitness By The Sea – BTS | 45

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Warm-up

Every Minute for 12 Minutes:

A. 10 Box Dip

B. 10 DB Tricep Extension

C. Max Push Up

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

12 Box Jump (24/20)

5 Wall Walk

12 GHD Sit Up