12-2-2016

2
Dec

12-2-2016

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

Power Clean (1 REP MAX THEN 1 SET MAX REPS AT 70% )

Back Squat (1-2-2)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
5MIN CAP!! IF YOU DO NOT HAVE A SUB 5 FRAN THEN YOU NEED TO SCALE BACK!! FRAN IS MEANT TO BE FAST AND INTENSE SO SCALE ACCORDINGLY!