Friday May 18th, 2018

Seaward CrossFit – CrossFit

Metcon (Time)

*Time continues running after part 1 through part 2.

Part 1, for time:

10-8-6-4-2-4-6-8-10

Knees to elbows

Double kettlebell front squats (53lbs/35lbs)

*Do 30 double unders after each round.
*Rest exactly 5 minutes then immediately begin part 2.

Fitness

Light load for double KB squats and 60 single unders.

Front Squat (1×4)

*Begin exactly 5 minutes after finishing part 1. Start with empty barbell and build to heavy set of 4.

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