Day: January 28, 2020

January 28, 2020

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (AMRAP – Reps)

AMRAP 12

Max Bike Calories

*At 0:00, 3:00, 6:00, 9:00 and 12:00 – 25 Air Squat (100 Point Penalty if You Fail to Complete Any Round*

*Rest 4 Minutes*

AMRAP 12

20 Box Jump (24/20)

10 Deadlift (185/125)

**Score is Calories + Box Jump + Deadlift**

January 28, 2020

Fitness By The Sea – BTS | 45

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Weightlifting

Hang Squat Clean Thruster

Take 10 Minutes to Load to a Heavy Set of:

2 Hang Squat Clean Thruster

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
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Men and Women Complete the Same Way

*Time Cap: 12 Minutes*