Day: January 14, 2020

January 14, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Shoulder Press

Take 5 Minutes to Warm Up to 70%

Every 2 Minutes for 10 Minutes:

3 Tempo Press With 4 Second Negative

*Increase Weights As Needed*

Metcon

Metcon (Time)

For Time:

27-21-15-9 – Pull Up

50 Double Under

*Time Cap: 12 Minutes*

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Rx+

Chest to Bar

January 14, 2020

Fitness By The Sea – BTS | 45

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Weightlifting

Front Squat

Take 5 Minutes to Load to Starting Weight

Every Minute for 8 Minutes:

A. 3 Front Squat (Increase)

B. :40 Double Under

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Thruster (75/55)

10 Calorie Row or Ski

15 Front Squat (75/55)

10 Calorie Row or Ski

15 Up-Downs