Friday May 4th, 2018

Seaward CrossFit – CrossFit

Metcon (3 Rounds for weight)

Back Squat
7-7-7

Metcon (Time)

30-20-10

Kettlbell swing (70lbs/53lbs)

Box jump over (24″/20″)
*American swings unless specified otherwise.

Fitness

30-20-10

Russian swings (70lbs/53lbs)

Box jump over (24″/20″ or 20″/16″)

21-15-9

Kettlebell swing (53lbs/35lbs or 35lbs/25lbs)

Box jump over (low height to allow for consistency in movement)

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