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

8-03-2016

August 03, 2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 3 (No Measure)

2 Rounds

200m Run

5 KB Deadlift 70/53

10 Wallballs 14/10#

15 KB Swings 35/26#

Weightlifting

HH Squat Clean Complex (10×1)

10 min emom

– 2 HH High Pulls

– 1 HH Squat Clean
Work your up to your heaviest set with good form. When form starts to give way, stop, and go back to previous weight.

Metcon

Metcon (Time)

50-40-30-20-10-10-20-30-40-50

Double Unders

1-2-3-4-5-6-7-8-9-10

Clean and Jerks 115/75#
20 Min CAP

Reps will be performed in order of 50 Double Unders

1 C+J

40 DU

2 C+J

Etc

Cool Down

1min/side tricep rollout

1min/side shoulder internal rotation stretch

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