11-15-2016

15
Nov

11-15-2016

CrossFit Seabrook – CrossFit

Warm-up

Deadlift warm-up (No Measure)

250m Row

20 GHD Back Extensions

20 KB Swings

10 Single Leg RDL

Weightlifting

Deadlift (1-2-2)

Find Heavy for the day then drop down to 90% of today’s max and perform 2 sets of 2 reps.

Metcon

Metcon (3 Rounds for reps)

3 min AMRAP

15 KB Swings 35/18#

15 Box Jumps 20/16″

Rest 2 minutes

3 min AMRAP

10 KB Swings 53/35#

10 Box Jumps 20/16″

Rest 2 minutes

3 in AMRAP

5 KB Swings 70/53#

5 Box Jumps 24/20″