9-19-2016

19
Sep

9-19-2016

CrossFit Seabrook – CrossFit

Happy Birthday Cathy Culpepper!!

Warm-up

Squat Ready (No Measure)

400m run

20 high knees

20 butt kicks

20 high kicks

20 lunges

Weightlifting

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

5@60%

3@70%

2@80%

2@90%

1@95%

1@103%

Front Squat (5-5-5-5)

5@60%

5@70%

2×5@75%

Metcon

Metcon (Time)

Buy In 20 UB Thrusters 95/65#

-then-

21-15-9

KB Swings 53/35#

Box Jumps 24/20″

-then-

Buy Out 20 UB Thrusters 95/65#
There is no breaking up the thrusters. Drop weight if needed or rest a little longer but it must be an Unbroken set of 20. There are no resting positions. If the barbell is stationary for 3 seconds then the set must be redone from 0!

Time CAP 15 Minutes