11-03-2016

3
Nov

11-03-2016

CrossFit Seabrook – CrossFit

Warm-up

Snatch ready (No Measure)

400m run

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 (6×8)

Perform on the even minutes of a 12 min emom

Sit-ups (6xMAX)

:40 sec max sit-ups on the odd minutes of a 12 min emom

Metcon

Metcon (10 Rounds for time)

Every other minute for 20 minutes

Sprint 100m

Sprint from White shed to phone pole. Write your time down and walk back to shed in rest time.