9-3-2016

3
Sep

9-3-2016

CrossFit Seabrook – CrossFit

Warm-up

Warm-up (No Measure)

Two person teams

3 legged run ( tie inner legs together with bands)

Fireman carry (switch mid point)

Leap frog down sprint back
Light pole to shed

Metcon

Partner Total (AMRAP – Reps)

30 min running clock

Minutes 0-10

Team will run 800m run and with time remaining acquire a 1rm snatch any style

Minutes 10-20

Teams will run 800m Run and acquire 1rm clean and jerk with time remaining

Minutes 20-30

Teams will acquire as many burpees as possible
Each pound =1rep

Each Burpee = 1 rep

Final score = total weight + total burpees