11-16-2017

16
Nov

11-16-2017

CrossFit Seabrook – CrossFit Core

Warm-up

Leg Warm-up (No Measure)

2 minutes your choice run, row, bike

5 10 Sec pause squats

5 squats

20 walking lunges

15 Russian KBS

1 min Plank Hold

Metcon

Bruck (Time)

4 Rounds for time of:

400m Run

24 Back Squats, 185#

24 Jerks, 135#
In honor of U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, was killed on April 24, 2004
To learn more about Bruck click here
women’s weight 135# squat 95# jerks