Front Squat, Push Press, Pull-Ups, and KB Swings 04.08.2016

Seaward CrossFit – CrossFit

ALL: 4 Front Squats + 1 Push Press (8:00 to heavy single)

ALL: 4 Front Squats + 1 Push Press (6:00 window for drop sets @ 90% of day’s best)

ALL: Metcon (AMRAP – Reps)

10:00 AMRAP

5 strict pull-ups

10 Russian swings (1.5/1)

15 sit-ups

*Keep movement quality exceptional

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