FRIDAY 5.17.2019

Seaward CrossFit – CrossFit

Question of the day

Have you had your 15 minutes of fame?

Metcon (Time)

7 Rounds for time:

7 Strict pull-ups

7 Thrusters (125lbs/85lbs)
17 minute time cap


Scaling Options:

Strict Pull-ups

*Reduce reps to maintain consistency and range of motion.

*Complete a strict ring row. Modify foot position to be challenging for 7 reps each round.


*Reduce load to complete 7 reps unbroken on the 1st three rounds.

Cool Down

2 Rounds, NOT for time of:

20/20 Banded side bends

0:45 Plank hold

1:00/1:00 Spiderman stretch

1:30/1:30 Lat roll

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