Thursday April 12th, 2018

Seaward CrossFit – CrossFit

Metcon (Time)

5 Rounds for time:

Front squat (225/155)

5-4-3-2-1 reps

Strict C2B Pull ups

10-9-8-7-6 reps

Box jump (30/24″)

10-9-8-7-6 reps

Metcon (AMRAP – Reps)

15 Minute AMRAP:

KB Goblet Squat (light load)

15-12-10-8-6

Ring Rows

15-12-10-8-6

Calorie Row

15-12-10-8-6
Active recovery option – Finish all reps before 15 minutes start again from bottom and work up. (ie -> 6 goblet squats, 6 ring rows, 6 calories, 8 squats, 8 ring rows, etc)

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