Freaky Friday

Seaward CrossFit – CrossFit

Metcon (Time)

For time:

50 Double unders

35 Hang dumbbell power snatches (435lbs/25lbs)

20 Chest to bar pull-ups

50 Double unders

25 Hang dumbbell power snatches (45lbs/30lbs)

20 Chest to bar pull-ups

50 Double unders

15 Hang dumbbell power snatches (55lbs/35lbs)

20 Chest to bar pull-ups

50 Double unders
*15 minute time cap

Fitness

75 Single unders

30 Hang dumbbell power snatches (Light load)

15 Jumping chest to bar pull-ups

75 Single unders

20 Hang dumbbell power snatches (+5 lbs)

15 Jumping chest bar pull-ups

75 Single unders

10 Hang dumbbell power snatches (+5 lbs)

15 Jumping chest to bar pull-ups

75 Single unders

Accessory Work

4 Sets

10 Ring push-ups

*Rest 1:00-1:30 between sets.

**See video for banded ring push-ups as a modification as needed.

1:30/1:30 Lat roll

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