9-28-2016

28
Sep

9-28-2016

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

Power Clean (3-3-3-3-3)

5 minutes warm up

5 attempts to achieve 3 rm

Metcon

Metcon (AMRAP – Reps)

12 min amrap

12 Deadlift 135/95#

20 Pull-ups

12 Clean and jerks 135/95#

20 K2E