FRIDAY 11.1.2018

Announcements

Do you even lift, bro?

Today’s workout is 1 of 4 qualifier workouts for the Fittest Sarasota/ Manatee County. There are several divisions, including multiple masters divisions. Let’s go show these people what we’re made of!

For more information go to https://crossfithavoc.com/the-fittest-2018-manatee-sarasota/

Seaward CrossFit – CrossFit

Question of the day

How often do you stay up past 3 a.m.? How often do you get up before 6am?

Bench Press (Max reps in one set at determined weight)

Rx men – 185

Rx women – 113

Intermediate men – 155

Intermediate women – 93

Scaled men – 135

Scaled women – 73

Beginner male – 95

Beginner female – 63

Bench Press (Find 1RM)

No time limit

Cool Down

Prayer Stretch – 1:30

3 Way Chest Stretch – :30 each (per side)

Accessory Work

E2MOM for 10 Minutes:

15 Dumbbell rollbacks

15 Barbell curl

*You can’t press heavy without beefy triceps and you can’t pull heavy without pythons… so let’s put some meat on dem bonez.

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