4-07-2017

7
Apr

4-07-2017

CrossFit Seabrook – CrossFit

Warm-up

Dynamic Leg Warmup (No Measure)

400m Run

20 High Knees

20 Butt Kick

20 High Kicks

20 Side Kicks

10 Duck Walks

5 Frog Jumps

5 Long Jumps

Weightlifting

Olympic Lifting Total (Total Weight)

Meet style, only 3 attempts each after a 5 min movement specific warmup before attempts

Metcon

Metcon (Time)

21 hang power Snatches 95/65#

30 situps

60 double unders ( 180 singles)

15 Hang power snatches

30 situps

60 DU

9 Hang power snatches

30 situps

60 DU