10-28-2016

28
Oct

10-28-2016

CrossFit Seabrook – CrossFit

Happy Birthday Ioben Barbiliac and Jenifer Harrell!!

Warm-up

Warmup 2 (No Measure)

2min your choice Run/Row/Bike

10 Air Squats

10 Goblet squats

10 kb swing

1 min Hold Bottom Front Squat BB

Weightlifting

Power Clean (6×7 )

To be performed on the even minutes of a 12 min EMOM

Back Squat (6×2 )

3. Sec pause at bottom. Try heavier than last week

Metcon

Miller (Time)

10 Rounds

3 Squat Clean and Jerk 185/125#

4 Box Jumps 30/24″
15 min cap