FRIDAY 12.21.18

Seaward CrossFit – CrossFit

Question of the day

What gift were you REALLY excited about as a kid?

Metcon (Time)

For Time:

50 Double unders

50 Dumbbell snatches (50lbs/35lbs)

50 Double unders

75 Wall balll shots (20lbs/14lbs)

50 Double unders

100 Sit-ups

50 Double unders

75 Walking lunges

50 Double unders

5 Rope climbs (From knees)

50 Double unders

Fitness

Option 1

Intermediate

50 Double unders or 0:45 practice

50 Dumbbell snatches (40lbs/25lbs)

50 Double unders or 0:45 practice

50 Wall balll shots (16lbs/12lbs)

50 Double unders or 0:45 practice

100 Sit-ups

50 Double unders or 0:45 practice

75 Walking lunges

50 Double unders or 0:45 practice

3 Rope climbs (From knees)

50 Double unders or 0:45 practice

Option 2

Novice

50 Single unders

35 Dumbbell snatches (light load)

50 Single unders

50 Wall balll shots (14lbs/10lbs)

50 Single unders

75 Sit-ups

50 Single unders

50 Walking lunges

50 Single unders

5 Lying pull to stands with straight or bent legs

50 Single unders

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