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

10-13-2016

October 13, 2016

CrossFit Seabrook – CrossFit

Warm-up

Snatch ready (No Measure)

250m Row

10 snatch grip deadlifts

10 snatch grip high pulls

4 muscle snatches

4 strict btn press

4 strict btn press half squat

4 sots press

10 ohs

Weightlifting

Power Snatch (5 reps EMOM until failure)

10 minutes to warm-up to 70% and go over technique and how to properly cycle the barbell safely!

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Ring rows and ring dips for scale

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