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

9-06-2016

September 06, 2016

CrossFit Seabrook – CrossFit

Warm-up

Dynamic Leg Warmup (No Measure)

400m Run

20 High Knees

20 Butt Kick

20 High Kicks

20 Side Kicks

10 Duck Walks

5 Frog Jumps

5 Long Jumps

Weightlifting

Back Squat (5-3-2-2-1)

5@65%

3@70%

2@80%

2@90%

1@95%

Front Squat (5-4-4-4)

5@65%

4@75%

4@80%

4@85%

Metcon

Metcon (Time)

3 Rounds

12 Front Rack Lunges 135/95#

8 Lateral Box Jumps 20/16″

4 Push Jerk 135/95#

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