Day: January 10, 2020

January 10, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Metcon

Paused Front Squat

Take 20 Minutes to Warm Up and Complete 5 Sets of 5 Paused Front Squat (3 Seconds at Bottom)

Metcon (AMRAP – Reps)

Every Minute for 15 Minutes – Work :40, Rest :20 of:

A. Max Hand Released Push Up

B. Max Bike Calories

C. Max Goblet Step Up (53/35) (24/20)

January 10, 2020

Fitness By The Sea – BTS | 30

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Metcon

On an 20 Minute Clock, Five Rounds of:

100 Jump Rope

10 Double Dumbbell Thruster

10 Calorie Ski

10 Medcine Ball Squat Clean

With Remaining Time: AMRAP

20 Medicine Ball Deadlift

30 Flutter Kick