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

7-21-2016

July 21, 2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 4 (No Measure)

250m row

3 Wall Climbs

ME walk away from wall

10 Jump Squats

Weightlifting

Overhead Complex (12min E2MOM)

– 3 Behind The Neck Push Press

– 2 OHS

– 1 Snatch Balance
Pay attention to shoulder and foot position. Try to be constitent and do not sacrifice good positioning for depth of squat!

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

– 200m Run

– 15 DL 135/95#

– 9 HSPU
Scaled

50% of Deadlift max

3 Wall climbs per round

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