2-16-2017

16
Feb

2-16-2017

CrossFit Seabrook – CrossFit

Warm-up

Warmup 4 (No Measure)

100 single Jump ropes

3 Wall Climbs

10 strict press

10 push press

10 split jerk

Weightlifting

Split Jerk (1rm )

20 min to find 1 rep max split jerk

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Metcon

Metcon (Distance)

For total Distance combined

3 rounds :

30 sec assault bike sprint

30 second rest

30 sec row sprint

30 sec rest

30 sec shuttle sprint 10m down and 10m back (we’ll say 8 mats is 10m to make it simple)

Rest roughly 2 minute