12-1-2016

1
Dec

12-1-2016

CrossFit Seabrook – CrossFit

Warm-up

Snatch ready (No Measure)

400m run

10 snatch grip deadlifts

10 snatch grip high pulls

4 muscle snatches

4 strict btn press

4 strict btn press half squat

4 sots press

10 ohs

Weightlifting

Power Snatch (1- Max reps @ 70%)

Metcon

Metcon (Calories)

10 ROUNDS

15 SEC MAX CALORIE SPRINTS ASSAULT BIKE
REST AROUND 90 SECONDS (DEPENDS ON CLASS SIZE)