Seaward CrossFit – CrossFit
ALL: Back Squat (16:00 to heavy set of 8)
8 reps per set all the way from the empty bar to your top set. Take light sets with Hip Circle.
ALL: Metcon (AMRAP – Reps)
0:45 max cal row
0:45 max rep toe to bar (as fast of a transition as possible)
Score is cumulative cals + toe to bar.