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

9-29-2016

September 29, 2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 4 (No Measure)

200m Run

3 Wall Climbs

ME walk away from wall

10 Jump Squats

10 Banded Strict Pullups

Weightlifting

Push Jerk (15 minutes )

Work on touch and go push jerks then find our heavy 3 reps we can do with proper technique

Metcon

Metcon (AMRAP – Reps)

14 min running clock

MIn 0-4

400m run

Complete ME S2O @100% today’s 3rm

Min 4-5

*rest

Min 5-9

400m run

Complete ME S20 @70% today’s 3rm

Min 9-10

*rest

Min 10-14

400m Run

Complete ME S2O @50% today’s 3rm
Score is combined reps of all 3 S20

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