9-10-2016

10
Sep

9-10-2016

CrossFit Seabrook – CrossFit

Warm-up

Team Cindy warmup (No Measure)

400m slow jog

-then-

Class will be split into two teams

Starting line will be by ghd

At 3..2..1..go one athlete from each team will sprint to rig to perform 5 ring rows, 10 pushups and 15 air squats. When athlete is finished with round they must sprint back and tag in the next partner. Losing team performs extra round of cindy.

Metcon

Metcon (Time)

For time

1 round of DT

5 rounds of Cindy

2 rounds of DT

4 rounds of Cindy

3 rounds of DT

3 rounds of Cindy

4 Rounds of DT

2 Rounds of Cindy

5 Rounds of DT

1 Round of Cindy
Team of 2 same gender

Cindy

5 pull-ups

10 pushups

15 air squats

DT is

12 deadlifts

9 hang power cleans

6 S2O

155/105#

Reps can be split up among partners as they see fit.