Seaward CrossFit – Seaward MVMNT

Functional Strength

4 Rounds:

Plank shoulder taps 10/10*

Band Pull Aparts 15

Suitcase deadlift 8/8

*Scale up by doing single arm plank :30/:30

Metcon (Time)

3 Rounds:

15 DB thrusters

1:00 of Burpees

15 Knee tucks*

*Scale up by doing hanging knee raises/ K2E

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