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

10-11-2016

October 11, 2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 3 (No Measure)

2 Rounds

200m Run

5 KB Deadlift 70/53

10 Wallballs 14/10#

15 KB Swings 35/26#

Weightlifting

Deadlift (10-10-10-10)

I want these to be touch and go reps, all 10 without dropping the bar. Make this smooth and consistent. Immediately perform a set of max effort strict pull-ups after each set of deadlifts.

Pull-ups (4xME)

Perform immediately after each deadlift set. These are strict overhand wide grip pull-ups. Keep the sets continuous until failure. Don’t hang from the bar and rest and try to knock more reps.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
In heats of 3. When the roweer is available the next person will get on and start at the nearest minute on the clock.

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