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

9-13-2016

September 13, 2016

CrossFit Seabrook – CrossFit

Warm-up

Squat Ready (No Measure)

400m run

20 high knees

20 butt kicks

20 high kicks

20 lunges

Weightlifting

Back Squat (5-5-5-5)

5@60%

5@65%

5@70%

5@75%

Front Squat (5-5-5-5)

5@60%

5@65%

2×5@70%

Metcon

Metcon (AMRAP – Reps)

For reps

Tabata Row

Tabata sit-ups

Tabata Squats

Tabata lunges
20 seconds work

10 seconds rest

8x per movement for total reps

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