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

1-23-2018

January 23, 2018

CrossFit Seabrook – CrossFit Core

Warm-up

Squat Ready (No Measure)

400m run

20 high knees

20 butt kicks

20 high kicks

20 lunges

Weightlifting

Back Squat (4×5)

5@60%

5@65%

5@70%

5@75%

Front Squat (2×5)

5@60%

5@65%

Metcon

Metcon (Time)

The UNBROKEN

30 Wallballs 20/14#

15 Deadlifts 275/190#

20 Wallballs

10 Deadlifts

10 Wallballs

5 Deadlifts
all reps must be unbroken. Cannot stop to “regrip” on deadlifts. They must be touch and go reps

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