Saturday May 29th, 2018

Seaward CrossFit – CrossFit

Metcon

With a partner complete for time:

150 Single DB Hang Clean & Jerk (50-55lbs/35lbs)

*1 person works at a time. Every time the DB is dropped or partners switch who is working each person does 7 chest to bar pull-ups.

Fitness

With a partner complete for time:

100 Single DB Hang Clean & Jerk (50-55lbs/35lbs)

*1 person works at a time. Every time the DB is dropped or partners switch who is working each person does 7 pull ups

OR

100 Single DB Hang Clean & Jerk (light load)

*1 person works at a time. Every time the DB is dropped or partners switch who is working each person does Ring Rows

Accessory Work

3×8 DB Bench Press

Choose weight so sets of 8 bring you close to failure. Challenge yourself!

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