WEDNESDAY 8.08.18

Announcements

Seaward is hosting a FREE COMMUNITY WORKOUT August 18th!

• Beginner Friendly at 9:30 am at Seaward CrossFit

• Yoga Class at 12:30 pm courtesy of @theyogashackfl

•We’re raffling off a free month of unlimited membership at Seaward, a free month of unlimited yoga at the Yoga Shack, with more give aways to be announced as we get closer to go time!

You get a raffle ticket for showing up but you can also get an additional raffle entry for:
ALSO going to the yoga class at noon!
or
Bringing a friend who attends class!
We hope you guys enjoy the day!

Seaward CrossFit – CrossFit

Question of the day

What is the best piece of advice you’ve received?

Metcon (Time)

3 Rounds

15 Unbroken push jerks (165lbs/115lbs)

25 Lateral box jump overs (24″/20″)

3:00 Rest between rounds
*Leaderboard is total work time, not including rest. Subtract 6 minutes from on clock after completing the third and final round.

Fitness

3 Rounds

15 Unbroken push jerks (125-135lbs/85-95lbs)

25 Lateral Box Jump Overs (24″/20″)

3:00 Rest between rounds

3 Rounds

10 Unbroken push press (manageable load)

15 Lateral box jump up stepovers

3:00 Rest between rounds

Accessory Work

For quality NOT for time

30 Strict pull-ups

40 Ring push-ups

50 Dumbbell z-press (25lbs/15lbs)

Overtime

Conditioning Part 2:

3 Rounds for time:

30 Unbroken wall ball shots (30lbs/20lbs)

30/24 Row (Kcal)

2:00 Rest between rounds.

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