Friday June 1st, 2018

Announcements

No Shower Happy Hour NEXT Friday June 8th in lieu on the 6:30pm class. Be there or be square!

Seaward CrossFit – CrossFit

Metcon (Time)

For time:

Row 1k

50 Double unders

30 Toes to bar

100-meter double kettlebell overhead walk (53lbs/35lbs)

50 Double unders

30 Wall ball shots (20lbs/14lbs to 10’/9′)

100-meter double kettlebell front rack walk (53lbs/35lbs)

30 Wall ball shots (20lbs/14lbs to 10’/9′)

50 Double unders

100-meter waiters walk and farmers carry combo (53lbs/35lbs)

*50-meters with left arm overhead then 50-meters with right arm overhead.

30 Toes to bar

50 Double unders

Run 1k

Fitness

Row 600-meters

50 Single unders

20 Toes to kettlbell

100-meter Double kettlebell overhead walk (light)

50 Single unders

20 Wall ball shots (light)

100-meter double kettlebell front rack walk (light)

20 Wall ball shots (light)

50 Single unders

100-meter waiters walk and farmers carry combo (light)

20 Toes to kettlebell

50 Single unders

Run 600-meters

*Light = no more than 1 break on any one movement.

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