9-27-2016

27
Sep

9-27-2016

CrossFit Seabrook – CrossFit

Warm-up

Snatch warmup (No Measure)

250m 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

Power Snatch (3-3-3-3-3)

5 attempts to find 3 rep max

You will have 5 minutes of warmup before you will start!

Metcon

Metcon (Time)

100 OHS for time

* every time weight is dropped athlete must perform 1 round of Cindy

Rx 95/65#

Rx+ 135/95#
20 min cap