“Archer, who are Saturdays for?”

Seaward CrossFit – CrossFit

Question of the day

What’s the worst thing you did as a kid?

Metcon (Time)

For time:

Partner 1: 50/40 calorie Row

Partner 2: 50/40 calorie Row

As a team accumulate:

50 Toes to bar

*One person works while the other does a bar hang.

As a team accumulate: 50 bar facing burpees.

*One person works while other holds kettlebells in hands. Weights must be off the floor in order for burpees to count. (70/53)

Fitness

For time:

Partner 1: 40/30 calorie Row

Partner 2: 40/30 calorie Row

Accumulate: 40 Toes to barbell

*One person works while the other does a bar hang.

Accumulate: 35 bar facing burpees

*One person works while other holds kettlebells in hands. Weights must be off the floor in order for burpees to count. (35/26)

Cool Down

1:30 Kneeling foremarm stretch

1:30/1:30 Lat roll

Overtime

10 Strict handstand push-up (8″ deficit)

15 Strict handstand push-up (4″ deficit)

20 Strict handstand push-up

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