Day: January 21, 2020

January 21, 2020

Fitness By The Sea – BTS | 45

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Weightlifting

Back Squat

Take 15 Minutes to Complete 4 Sets of 5 Reps:

Slow Descent Back Squat

Metcon

Metcon (Time)

For Time:

10,9,8…1

Front Squat (95/65)

Burpee Over Bar

*Time Cap: 10 Minutes*

January 21, 2020

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (6 Rounds for time)

Every 5 Minutes for Six Rounds

500/400 Meter Bike

15 Burpee

250/200 Meter Row

10/10 Any Lunge

*Record Time and Rest Until Next Interval*

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Rx+

500/400 Meter Bike

25 Burpee

250/200 Meter Row

10/10 Overhead Lunge (45/25)