Pull-Up, Push-Up, Box Jump, Row 12.27.2016

Seaward CrossFit – CrossFit

ALL: Back Squat (10:00 to “heavy” set of 4 @ 20X2)

If you did 12 Days and 8 Days workouts Sat/Mon, this may be hard and lower than expected.

ALL: Metcon (AMRAP – Reps)

5 rounds, 1:00 stations

strict pull-up (shoot for 8-12)

pushups (shoot for 10-15)

box jump (30/24, only 5 reps, work on maximal height and being explosive)

row (shoot for 12-20 cals)

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