11-11-2016

11
Nov

11-11-2016

CrossFit Seabrook – CrossFit

Warm-up

Leg Warm-up (No Measure)

400m Run

5 10 Sec pause squats

5 squats

20 walking lunges

15 Russian KBS

1 min Plank Hold

Weightlifting

Power Clean (1)

10 minutes find max for the day then 1 set @70% of that max

Power Clean (ME )

70%

Back Squat (1-2-2)

Find Max then 2×2 @90%

Metcon

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

12 OH Lunges 45/25# Plate

6 Plate Burpees