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

10-16-2017

October 16, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

Active Warm-Up 2 (No Measure)

200M Jog

10 Goblet Squats

10 KB Swings

10 Push Ups

200M Jog

10 Pull Ups

10 Burpees

10 Sit Ups

200M Jog

Weightlifting

Front Squat (Max reps in 3 minutes )

1 minute work

1 minute rest

X3 @ 50%

Metcon

Metcon (Time)

7 Rounds for Time:

3 Power Cleans 185/135

6 Burpee Box Jump Overs 24/20″

9 Pull Ups
The cleans should be heavyyyy. These should challenge you, if they don’t, it’s not heavy enough.

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