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

8-15-2017

August 15, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

Clean Warm-up (No Measure)

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

5 Russian KBS

5 American Swings

5 Tators with 5 Sec Pause bottom squat

5 Good mornings

5 Stiff Legged DL

5 Elbow Rotations

5 Strict Presses

5 Front Squats

Weightlifting

Clean Complex July 2017

Pause Clean Pull (3 Sec at Knees)

High Hang Squat Clean

Hang Squat Clean
9 min emom

0-3 65%

3-6 70%

6-9 75%

Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MIN amrap

21 Double Unders

15 Wallballs 20/14#

9 Power Cleans 135/95#

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