Tuesday May 22, 2018

Seaward CrossFit – CrossFit

Metcon (AMRAP – Reps)

Every 2:00 for 40:00

0:00-2:00: Run 400 meters

2:00-4:00: 30 Burpees

4:00-6:00: 450/375m row

6:00-8:00: 20 (10/10)Box step ups (24″/20″) + 15 V-ups
RX rep total is = 325. Running a rowing reps are not included.

Fitness

Every 2:00 for 40:00

0:00-2:00: Run 200 meters

2:00-4:00: 12 Burpees

4:00-6:00: 350/300m row

6:00-8:00: 10 Box step ups (5/5) + 10 seated knee tucks

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