4-13-2017

13
Apr

4-13-2017

CrossFit Seabrook – CrossFit

Warm-up

Deadlift warm-up (No Measure)

250m Row

20 GHD Back Extensions

20 KB Swings

10 Single Leg RDL

Weightlifting

Clean pull complex (12 min EMOM)

3 sec pull from gound to knee

3 sec pause at knee

Explode and shrug
on Even minutes perform 2 sets at 102% of your clean max

Front Squat (12 min EMOM)

On odd minutes perform 3 reps at 75%

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
this will be done with a partner