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

9-30-2016

September 30, 2016

CrossFit Seabrook – CrossFit

Warm-up

Dynamic Leg Warmup (No Measure)

400m Run

20 High Knees

20 Butt Kick

20 High Kicks

20 Side Kicks

10 Duck Walks

5 Frog Jumps

5 Long Jumps

Weightlifting

Back Squat (5-5-5-5)

5@60%

5@70%

2×5@75%

Front Squat (5-5-5)

5@60%

5@70%

5@75%

Metcon

Metcon (AMRAP – Reps)

6 MIn AMRAP

10 Lateral Box Jump Overs 24/20″

5 Front Squats 225/155
NO RACK!

Make sure you’re ready to knock out all 5 front squats before cleaning. You don’t want to perform multiple cleans for a short set of 5 squats.

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