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

11-14-2016

November 14, 2016

CrossFit Seabrook – CrossFit

Warm-up

Overhead Warmup (No Measure)

400m run

15 PVC Passthroughs + Overhead squat

10 BTN Push press + Overhead Squats with barbell

5 Snatch Balance with 3 sec pause at bottom

Weightlifting

Overhead Squat (1-2-2)

Perform 2×2 at 90% of your today’s max

Metcon

Metcon (Time)

For time

200m Plate overheaad run 45/25#

40 Goblet Squats 53/35#

30m Burpee Long Jumps

20 Goblet Squats

10m Burpee Long Jumps

200m Plate Overhead run
15minute cap

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