Day: January 9, 2020

January 9, 2020

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 28

20 Box Jump (24/20)

20 Push Press (115/75)

*Starting With and Every 4 Minutes – 20 Sit Up*

**Score is Rounds + Reps – Do Not Include Sit Up**

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Rx+

Box Jump (30/24)

Axel Bar Push Press (130/90)

January 9, 2020

Fitness By The Sea – BTS | 45

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Weightlifting

Back Squat

Take 12 Minutes to Complete:

3 Sets of 5 Paused Squat

*Pause 5 Seconds on Bottom*

Metcon

Metcon (Time)

Five Rounds for Time:

10 Front Squat (95/65)

10 Pull Up (Any Style)

15 Plate G2OH (45/25)

*Time Cap: 15 Minutes*