Wednesday June 27th

Seaward CrossFit – CrossFit

Question of the day

Name 1 celebrity you really admire.

Accessory Work

3 Rounds, NOT for time

10/10 3 Point dumbbell row (AHAP)

0:30 Kneeling forearm stretch

Metcon (Time)

For time:

3 Rounds

21 Pull-ups

12 Hang power cleans (155lbs/115lbs)

400-meter run

Fitness

For time:

3 Rounds

10 Pull-Ups/ 15 Ring Rows

12 Hang power cleans (manageable load 5+ unbroken reps)

400-meter Run

*If the 400m run exceeds 2:30 decrease to 300 meters.

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