281-909-7479
1904 A El Mar Ln,
Seabrook, TX 77586

6-21-2017

June 21, 2017

CrossFit Seabrook – CrossFit

Warm-up

Clean Warm-up (No Measure)

-2 min AAB/Row/Run (your choice)

15 Good mornings

5 Russian KBS

5 American Swings

5 Tators with 5 Sec Pause bottom squat

Weightlifting

Squat clean Complex (6×1 at 70% )

1 Squat Clean

2 Front Squats

1 Jerk
Perform on the odd minutes of a 12 min emom. Keeping it light at 70% of the heaviest complex you ever successfully lifted I I the program.

Muscle-ups (6xME )

Keep working on your muscle ups

Metcon

Metcon (Time)

30-20-10

Unbroken wallballs 20/14#

Box jump overs 24/20″

Kettle bell Swings 53/35#
Wallballs and kettle bells must be unbroken and steady. Scale wallball and kettle bell weight accordingly if you need to. If , for some reason you stop mid set, you must restart the set over and complete it unbroken!! DO NOT CHEAT

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