Seaward CrossFit – CrossFit

Back Squat (Perform 5-4-3-2 reps every 3:00)

Find near max load on set of 2.

Metcon (Time)

For time:

50 Wall ball shots (20lbs/14lbs)

500-meter row


For time:

35 Wall ball shots (14lbs/10lbs)

400-meter row

Cool Down

Walk 200m

1:00/1:00 Couch stretch

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