1904 A El Mar Ln,
Seabrook, TX 77586


May 16, 2016

CrossFit Seabrook – CrossFit


3 Rounds NFT

200m Run

5-9 Strict Pullups (Unbroken)

6-10 Strict Ring Dips/ Push-ups

10 Reverse lunges

5 Burpees


Push Press (5-4-3-3-3)

@70-80% of 1RM Shoulder Press

60 seconds rest between sets, the score is going to be your heaviest set of 3


Metcon (Time)

50 Hand Release Push-ups

40 Sit-ups

30 Hang Cleans 135/95

20 Lunges 135/95 (Loaded on back)
Hand Release Push-ups: Knees cannot touch the ground, feet cannot leave the ground. When that happens the rep is terminated and you have to start at the top of the plank position again. No laying on the floor. That is not a push-up.

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