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

11-06-2017

November 06, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

Warmup 2 (No Measure)

2min your choice Run/Row/Bike

10 Air Squats

10 Goblet squats

10 GHD Back Extensions

10 kb swing

1 min Superman hold

Weightlifting

Front Squat (Max Reps )

1min ME 70%

rest 1 minute

1 minute ME 60%

rest 1:30

1 min ME 55%

rest 2 minute

1 min ME 50%

rest 3 minutes

1 set ME reps at 70% (scored below, does not count with these reps)

Front Squat (1xME)

1 set Max reps 70%

Metcon

Dumb Fran (Time)

21-15-9

Dumbell Thrusters 50/35# (x2)

Pull-ups

Complicated Fran (Time)

21 Thrusters 95/65#

21 Pullups

15 Thrusters 115/85#

15 C2B Pull-ups

9 Thrusters 135/95#

9 Bar Muscle Ups

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