FRIDAY 4.19.19

Seaward CrossFit – CrossFit

Question of the day

What was the funniest, or scariest, interaction you ever had with an animal in nature?

Metcon (Time)

PART 1:

For time

3 Rounds

20 Pull-ups

50 Box step-ups (24″/20″)

*Move to part 2 at 15:00

Fitness

Pull-ups

*Reduce reps to 12-15 per round if max capacity is less than 15 unbroken.

*Ring rows as needed

Step-ups

*Reduce height to allow for 50 reps to be completed consecutively.

Metcon (Time)

PART 2

For time

2 Rounds

25 Dumbbell push jerks (50lbs/35lbs per hand)

75 Double unders
*If limited on dumbbells, use a barbell with (115lbs/75lbs) as the rx’d load.

Fitness

Options

Dumbbell Push Jerk

*Reduce load to allow for both rounds to be completed in 2 sets or less.

*Reduce reps to 10 each round

Double Unders

*Reduce reps if more than 3 breaks will be needed.

*Reduce reps to 50-75 each round if lacking consistency.

*Perform 100 single unders each round.

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