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

9-20-2016

September 20, 2016

CrossFit Seabrook – CrossFit

Happy Birthday Blake Wilson

Warm-up

Snatch warmup (No Measure)

500m row

20 KB Swings (light)

15 Pvc Passthroughs

15 pvc OHS

5 (each arm) single arm kb OHS ( slow)

5 Single arm kb sots press

Weightlifting

Hang Snatch Complex (12 min EMOM )

12 min Running Clock

Min 0-4 EMOM

– 3 Hang High Pulls

Min 4-8 EMOM

– 2 Hang High Pulls

– 1 Hang Power Snatch

Min 8-12 EMOM

– 1 Hang High Pull

– 1 Hang Power Snatch

– 1 Hang Squat Snatch

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

3 Snatches 135/95#

5 OTB Burpees

6 Snatches

5 OTB Burpees

9 Snatches

5 OTB Burpees

12 Snatches

5 OTB Burpees

– ETC until time runs out

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