FRIDAY 6.21.19

Seaward CrossFit – CrossFit

Question of the day

What’s the fastest speed you’ve ever driven in a car?

Metcon (Time)

7 Rounds for time:

7 Thrusters (115lbs/75lbs)

7 Pull-ups
No butterfly today


*Reduce loads to achieve 7 reps unbroken on each round. This can be a challenging 7 reps by the 4th or 5th round.


*If able to perform pull-ups, but 7 reps is too many, reduce reps per round to achieve unbroken sets.

*Jumping pull-up.

Workout Adjustment

*Reduce rounds to 5 for new athletes.

Accessory Work

10 Birdog, alternating

*0:03 pause at the top of each rep

10 Hollow Sit ups

*0:03 pause at the bottom of each rep

0:30/0:30 Side plank

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