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

11-21-2016

November 21, 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)

Find max for the day and then drop down and perform 2 set of 2 @90%

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute amrap

3-6-9-12-15-18-21…….

Squat Snatches 50% of today’s OHS

Burpee Box Jumps

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