Monday, June 23, 2014

Team Sweets -n-Meats haul'n a$$ to the finish line!  So proud of you all!! 

Thanks to Albert & Febie, Nate S., Kendall & Garret, Kate, Michael Paul, Korey, Johanna & Mike and everyone that was following online.CrossFit Beaufort rocks!!!! 
Many people see CrossFit as a "life changing" experience, but Betsy, Billy and I as box owners, see it to the 2nd power. A big shout out to ALL our CrossFit Beaufort family!!
Arm/Leg Swings
250m Row
2 rounds of:
10 DB Straight-leg Deadlifts
10 DB Thrusters
15 Air Squats

MOD (15:00 CAP)
Strict Press
5-3-3-1-1-1
Hit a new 1 rep max

WOD
Conditioning
7:00 AMRAP
Wall Balls 20/14#
EMOM complete 3 Deadlifts, 185/123# Rx+ = 225/153#
Start with the wall balls.  Deadlifts will be @ 1:00, 2:00, 3:00, 4:00, 5:00, 6:00. Score is number of wall balls completed in 7 minutes.

Rest 3:00

7:00 AMRAP of:
Calorie Row
EMOM 3 Push Press (use your Shoulder Press weight)
Start with the Calorie Row.  Score is number of Calories completed in 7 minutes.
Add Wall Ball reps and Calories

Extra Work

Ab-mat Sit-ups 50, 75, 100, 150 or 200, you pick
Or
T2B 20, 40, 60, 80 or 100, you pick

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