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

8-08-2017

August 08, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

Warmup 2 (No Measure)

2min your choice Run/Row/Bike

10 Air Squats

10 Goblet squats

10 GHD Back Extensions

10 kb swing

1 min Superman hold

Weightlifting

Hang squat clean/ push jerk 60% of Clean and jerk max

7-2

6-3

5-4

4-5

3-6

2-7

Clean and Jerk

Metcon

Muscle up/ Clean Ladder (AMRAP – Rounds and Reps)

2 Bar muscle ups to begin each round

2 Cleans power or squat

135/95

155/105

185/115

205/125

225/135

245/145

265/155

275/165

285/170

295/175

305/180
15 min LADDER

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