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

8-01-2017

August 01, 2017

CrossFit Seabrook – CrossFit Core

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

Clean


Clean Complex July 2017 (9×1)

Pause Clean Pull (3 Sec at Knees)

High Hang Squat Clean

Hang Squat Clean
9 MIN EMOM

Min 0-3 60%

Min 3-6 65%

Min 6-9 70%

Metcon

Metcon (Time)

4 Rounds for time

40 Double Unders

4 Front Squats 185/125

4 Bar Facing Burpees
Weight must be cleaned from ground.

Choose weight for all rounds UB

Timing exercise for scaled Jump Ropes

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