Saturday April 14th, 2018

Seaward CrossFit – CrossFit

Metcon (Time)

As a team of 2, complete the following where one athlete moves as the other athlete rests:

150 Hang dumbbell power snatch, alternating arms (55lbs/35lbs)

100 Burpee box jump overs (24″/20″)

75 Power cleans (135lbs/95lbs)

50 Front squats (135lbs/95lbs)

25 Strict Ring Dips
*Sub ring dips with muscle ups if you feel like getting gymnasty today!

Fitness

With a partner

150 Dumbbell hang power snatch (45lbs/30lbs)

100 Burpee box jump overs (20″/16″)

75 Power cleans (115lbs/75lbs)

50 Front squats (115lbs/75lbs)

25 Ring dips on low rings with legs straight and feet in front of the body

OR

100 Dumbbell hang power snatch (lightweight)

75 Burpees over barbell

50 Power cleans (lightweight)

35 Front squats (lightweight)

25 Bench dips

*Lightweight is a weight they can perform 10+ reps with good form.

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