Tuesday May 15th, 2018

Seaward CrossFit – CrossFit

Metcon (Time)

For time:

21 Squat snatch (95lbs/65lbs)

7 Muscle ups

15 Squat snatch (95lbs/65lbs)

5 Muscle ups

9 Squat snatch (95lbs/65lbs)

3 Muscle ups

Fitness

21 Squat snatch (95lbs/65lbs)

3 Muscle ups

15 Squat snatch (95lbs/65lbs)

2 Muscle ups

9 Squat snatch (95lbs/65lbs)

1 Muscle up

Option 2:

21 Power snatch + overhead squat (light load)

7 Ring Rows + 7 Plate Transitions

15 Power Snatch + overhead squat

5 Ring Rows + Plate Transitions

9 Power Snatch + overhead squat

3 Ring Rows + Plate Transitions

Option 3

15 Power snatch + overhead squat (light load)

7 Ring Rows + 7 Plate Transitions

12 Power Snatch + overhead squat

5 Ring Rows + Plate Transitions

9 Power Snatch + overhead squat

3 Ring Rows + Plate Transitions

Accessory Work

E2M (every 2:00) for 6:00: (3 sets)

10/10 One arm dumbbells rows

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