Back Squat, Run, Box Jump, Wallball 11.16.2016

Seaward CrossFit – CrossFit

ALL: Back Squat (10:00 to moderate to heavy set of 5 @ 20X1)

Take moderate vs heavy by feel. If you’re beat up, grease the groove and work mechanics, if you feel awesome go as heavy as desired.

ALL: Metcon (AMRAP – Rounds and Reps)

In teams of 2

14:00 AMRAP

1 building block run

30 box jumps (24/20)

30 wallballs (20/14)

*Both partners run, partners may box jump and wallball simultaneously, but may not use more than one box or ball at a time.

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