10-15-2016

15
Oct

10-15-2016

CrossFit Seabrook – CrossFit

Warm-up

Team Sprint/Burpee Relay (No Measure)

Class divided into 2 teams. One person from each team will sprint out 100m and perform allotted burpees and then sprint back to tag next teammate. 1st person out will perform 1 burpee, 2nd person will perform 2 burpees and so on. Team that wins choose what losing team does.

Metcon

Metcon (Time)

2 person team for time

400m run

21-15-9

Box Jumps

Kb Swings

-then-

-400m Run

-then-

18-12-6

Burpees

T2B

-then-

400m run

-then-

15-9-3

Thrusters 115/75#

Pullups
Partners must run together

One person working at a time and must complete all of allotted reps for that movement. EX after the first run one partner must complete all 21 reps of box jumps before the next partner can do their 21 box jumps, yes i said 21 and 21 because each partner will perform all reps of every movement!