FRIDAY 10.5.2018

Seaward CrossFit – CrossFit

Question of the day

Who is your favorite entertainer (comedian, musician, actor, etc.)?

Standing KB Front Rack + DB Press (5×5)

Tempo 31×1

Metcon (AMRAP – Reps)

AMRAP 12:00

6 Deficit push-ups (4″/3″)

6/6 Single arm ring row (21×1)

18 Box jump overs


AMRAP 12:00

6 Band assisted push-ups (or to box/ barbell)

9 Ring rows (21×1)

12 Box step overs

Cool Down

1:00/1:00 Banded shoulder stretch


3 Rounds for time:

15 Bench press (165lbs/110lbs)*

30/24cal Row

2:00 Rest between sets

*Use weight you are 100% certain you will not bring you to failure.

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