FRIDAY 4.12.19

Seaward CrossFit – CrossFit

Question of the day

What are your plans for the weekend? Anything fun?

Metcon (Time)

For time:

3 Rounds

Run 400m

21 Pull-ups

12 Overhead squats (135lbs/95lbs)



*Reduce the distance to 200m if the initial 400m will take longer than 2:30.


*If unable to complete more than 15 pull-ups consecutively, complete 10-15 reps each round.

*Jumping pull-up is the modification for today. Ensure that the negative phase of the movement is performed quickly!

Overhead Squat

*Reduce load to complete 12 reps consecutively on the first round with good technique.

Cool Down

50 Banded straight arm lat pull-down

50 Banded lat pull-down

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