Wednesday April 18th, 2018

Seaward CrossFit – CrossFit

Metcon (5 Rounds for time)

E3MOM for 5 rounds:

(15 minutes)

10 Hang power cleans (165/115)

200 meter run
Sprint intervals are the focus today. Max efforts each round!

Fitness

very 3 minutes for 5 rounds

10 Hang power cleans (115-135/75-95)

200 meter run

OR

Every 3 minute for 5 rounds

7 Hang power cleans (light load to be done unbroken)

200 meter run

*The athletes goes beyond 2 minutes reduce run distance to 150 meters.

Cool Down

1:00 Lat roll, right

1:00 Single unders

1:00 Lat roll, left

1:00 Single unders

1:00 Upper back roll with weight

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