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