FRIDAY 10.12.2018

Seaward CrossFit – CrossFit

Question of the day

Who is your oldest friend? Where did you meet them?

Thruster (Every 3:00 for 5 sets perform 3 Thrusters)

Build heavier with each set. Log heaviest set of 3 and note the other 4.

Metcon (Time)

For time:

10 Thrusters, 100/70 lbs

1 Bar Facing Burpee

9 Thrusters, 100/70 lbs

2 Bar Facing Burpees

8 Thrusters, 100/70 lbs

3 Bar Facing Burpees

7 Thrusters, 100/70 lbs

4 Bar Facing Burpees

6 Thrusters, 100/70 lbs

5 Bar Facing Burpees

5 Thrusters, 100/70 lbs

6 Bar Facing Burpees

4 Thrusters, 100/70 lbs

7 Bar Facing Burpees

3 Thrusters, 100/70 lbs

8 Bar Facing Burpees

2 Thrusters, 100/70 lbs

9 Bar Facing Burpees

1 Thruster, 100/70 lbs

10 Bar Facing Burpees
*Pick a weight you can complete unbroken that is slightly heavier than your default.

Cool Down

3 Rounds at easy pace/ weight:

Row/ Bike 1 minute

10 Shoulder press

10 PVC Pass Throughs

10 Hollow Rocks

Overtime

E2MOM for 3 sets: 4 Back Squats

80-85% of 9/25

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