Bloody Monday!

Seaward CrossFit – CrossFit

Accessory Work

3 Rounds, NOT for time

8 Dumbbell Z-Press

Rest 0:15

8/8 3 point dumbbell rows

Rest 1:00

Metcon (Time)

7 Rounds for time:

7 Toes to bar

7 Push jerks (135lbs/95lbs)

Fitness

Scaling options

Advanced

7 Rounds for time:

7 Toes to bar

7 Push jerks (115/75 lbs)

7 Rounds for time:

7 Toes to barbell

7 Push jerks (a load that can be done unbroken.)