8.23.18

Seaward CrossFit – CrossFit

Metcon (5 Rounds for weight)

5 Rounds NOT for time:

6 Back squats AHAP

6 Box jumps (36″/30″ or AHAP)

100-foot Prowler or plate push

Row 200m (sprint)

AHAP = As heavy or high as possible without a break in the set or without a breakdown in technique. Ride the edge…

Cool Down

1:30/1:30 Couch stretch

Overtime

Row @ RPE 2-3 (very easy)

*Every 5:00 including 0:00 do 3 wall walks, 6 sets (minutes 0,5,10,15,20,25)

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