8-24-2016

24
Aug

8-24-2016

CrossFit Seabrook – CrossFit

Warm-up

Clean Warm-up (No Measure)

250m Row

15 ghd hip extensions

5 Russian KBS

5 American Swings

5 Tators with 5 Sec Pause bottom squat

Weightlifting

3 Position Clean Complex (1-1-1-1-1-1)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

1 Jerk any style
Severe 90 seconds for 9 minutes

Metcon

Metcon (AMRAP – Reps)

8 Rounds/Minutes

Every minute perform 3 Deadlifts 315/205# and ME Double Unders remainder of Minute. Score is total Double unders in all 8 rounds.