Monday July 16th

Seaward CrossFit – CrossFit

Question of the day

If you had to live in a different state, what would it be?

Accessory Work

4 Rounds

10/10 Single leg hip bridge

:15/:15 sec single leg plank

Metcon (Time)

For time:

3 Rounds

30 Kettlebell swings (70lbs/53lbs)

30 Wall ball shots (20lbs/14lbs to 10’/9′)
*12:00 time cap

Fitness

3 Rounds

30 Kettlebell swings (53lbs/35lbs)

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

3 Rounds

20 Kettlebell swings

20 Wall ball shots

*Use a load that allows for at least round 1 to be unbroken on swings and 10+ on the wall balls.

Overtime

E2MOM for 10:00

Perform 3 deadlifts from ~2 inch block (stand on 15 lb plates) @ 60% of 1RM

*Use clean hook grip

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