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

8-22-2017

August 22, 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

Clean

Metcon (AMRAP – Reps)

16 Rounds Tabata (20 sec work 10 sec rest)

Alternating between

Hang Squat Cleans

Push Jerks

50%
Total reps Score

Metcon

Diane Got Power (Time)

12-9-6

Ascending Power Cleans

Descending HSPU

185/105

205/125

225/135

25/10’s

45/25’s

Both stacked

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