Back Squat, Pull-Ups, Push Press, Double-Unders

Seaward CrossFit – CrossFit

ALL: Back Squat (15:00 to a heavy set of 5. NO grinding. )

SoS, take this as a 5×5. Still no grinding. Try to beat last week’s weight. ( Do after other lifting pieces).

ALL: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

15 Pull-Ups

12 push presses (135/95)

50 double-unders

*SoS sub 3 rope climbs for pull-ups if possible.

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