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

9-15-2016

September 15, 2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 2 (No Measure)

250m row

10 Air Squats

10 Goblet squats

10 kb swing

1 min Hold Bottom Front Squat BB

Weightlifting

Clean and Jerk (15 min 1rm )

Metcon

Metcon (Time)

100 burpees for time

Death by Clean and jerks 70% of today’s 1rm
Trying to complete 100 burpees as fast as you can but you will perform 1 C+J the 1st minute, 2 C+J the 2nd minute, 3 C+J the 3rd and so on until you either complete all 100 burpees or you fail to complete the amount of C+J within the minute.

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