281-909-7479
1904 A El Mar Ln,
Seabrook, TX 77586

1-17-2018

January 17, 2018

CrossFit Seabrook – CrossFit Core

Warm-up

Clean Warm-up (No Measure)

-2 min AAB/Row/Run (your choice)

5 Russian KBS

5 American Swings

5 Tators with 5 Sec Pause bottom squat

5 Good mornings

5 Stiff Legged DL

5 Elbow Rotations

5 Strict Presses

5 Front Squats

Weightlifting

High-Hang Clean (1-1-1)

6 min E2MOM you’ll have 3 attempts to find your heaviest

Hang Clean (6 min E2MOM)

1 attempt every other minute to find heaviest

Clean (6 min E2MOM)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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