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

11-29-2016

November 29, 2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 2 (No Measure)

2min your choice Run/Row/Bike

10 Air Squats

10 Goblet squats

10 GHD Back Extensions

10 kb swing

1 min Superman hold

Weightlifting

Deadlift (1-2-2)

Max for today then 2×2@90%

Metcon

Gettin Heavy DT (Time)

For Time :

200m Run

1 Round DT 95/65#

200m Run

1 Round @ 135/95#

200m Run

1 Round @ 155/105#

200m Run

1 Round @ 175/115#

200m Run

1 Round @ 195/125#
20 Min CAP

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