Flex Friday 12.30.16

Seaward CrossFit – CrossFit

ALL: Push Press (14:00 to heavy set of 6.)

Alternate sets of 5 strict pull-ups and 5 strict chin-ups between sets of push press.

ALL: Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

12 push-up (on paralletes with feet elevated if possible)

10 sit-up

8 pronated ring row

8 supinated ring row

10 sit-up

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