2-07-2018

7
Feb

2-07-2018

CrossFit Seabrook – CrossFit Core

Warm-up

Warmup #6 (No Measure)

2 Rounds

20 Double Unders

5 Squats

5 Squat Jumps

5 Squat Jump Tucks

10 Side Lunges

15 Kb swings

Weightlifting

Clean and Jerk (10 min Practice)

10 min work on technique and efficiency and build up to your 70%. Take a couple minutes rest and we will do 1 set max reps.

Metcon

King Kong (Time)

3 Rounds

1 Deadlift 455/320

2 Muscle Ups

3 squat cleans 250/175#

4 HSPU

King Kong Scaled (Time)

3 Rounds

1 Deadlift 325/225

2 Bar Muscle Ups

3 Squat cleans 185/130

4 HSPU