Did we just become best friends?

Seaward CrossFit – CrossFit

Metcon (Time)

With a partner for time:

For time:

Person 1: 500 meter row

Person 2: 500 meter row

Followed immediately by:

2 Rounds

50 Synchro wall ball shots (20lbs/14lbs)

200-meter Kettlebell farmers walk (70lbs/53lbs)
*Accumulate the distance with one person working at a time.

*Synchro is bottom of the squat at the same time and hitting the target with the ball at the same time.

Fitness

With a partner for time:

Person 1: 500-meter row

Person 2: 500-meter row

Followed immediately by:

2 Rounds

50 Synchro wall ball shots (14lbs/10lbs)

200-meter Kettlebell farmers walk (53lbs/35lbs)

*Accumulate the distance with one person working at a time.

With a partner for time:

Person 1: 500-meter row

Person 2: 500-meter row

Followed immediately by:

2 Rounds

35 Synchro wall ball shots (14lbs/10lbs)

200-meter Kettlebell farmers walk (35lbs/24lbs) or a load that allows for the distance to be covered in no more than 4 total efforts.

Accessory Work

Every 2:00 for 4 sets

20 Hollow rocks

20 Band good mornings

Cool Down (55:00 – 60:00)

1:00 Kneeling forearm stretch

1:00/1:00 Couch stretch

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