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

12-27-2016

December 27, 2016

CrossFit Seabrook – CrossFit

Warm-up

Snatch warmup (No Measure)

250m row

20 KB Swings (light)

15 Pvc Passthroughs

15 pvc OHS

5 (each arm) single arm kb OHS ( slow)

5 Single arm kb sots press

Weightlifting

Power Snatch (10-8-6-4-2)

Snatch Speed ladder (Time)

10 @ 55%

8 @ 65%

6 @ 75%

4 @ 85#

2 @ 95%

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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