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

10-14-2016

October 14, 2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 2 (No Measure)

400m run

10 Air Squats

10 Goblet squats

10 kb swing

1 min Hold Bottom Front Squat BB

Weightlifting

Power Clean (5-5-5-5-5-5)

This will be done on the even minutes of a 12 min EMOM

Back Squat (3-3-3-3-3-3)

This is a back squat with a 3 sec pause at the bottom. No bounce out of the bottom. To be done on the odd minutes of a 12 minute EMOM

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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