19
Apr
4-19-2017
CrossFit Seabrook – CrossFit
Warm-up
Warmup 1 (No Measure)
400m run
30 air squats
20 side lunges
10 burpee long jumps
Weightlifting
Floor Press (4xme )
Use same weight as last week and perform max reps. Score is all 4 rounds combined
Air assault bike (Distance)
1 set only see how fast you can complete your best week in total calories combined! If you dont have any history then you will perform 32 calories for women and 40 calories for guys
Metcon
Metcon (Time)
400m run
5 rope climbs
400m run
4 rope climbs
400m run
3 rope climbs
400m run
2 rope climbs
400m run
1 rope climb