12-16-2016

16
Dec

12-16-2016

CrossFit Seabrook – CrossFit

Warm-up

Clean Warm-up (No Measure)

-2 min AAB/Row/Run (your choice)

15 ghd hip extensions

5 Russian KBS

5 American Swings

5 Tators with 5 Sec Pause bottom squat

Weightlifting

Snatch (1rm)

15 minutes find 1rm

Clean and Jerk (1rm)

15 minutes find 1rm

Gymnastics

Pull-ups (1 set max reps )

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target