FRIDAY 6.28.19

Seaward CrossFit – CrossFit

Question of the day

If you worked in an industry other than the one you currently are, or did if retired, what would it be?

Metcon (Time)

5 Rounds for time:

8 Split jerks, alternating forward leg (155lbs/105lbs)

12 Burpees

*17 Minute time cap
*Reduce load to complete all 8 split jerks unbroken.


4 Rounds NOT for time

0:30 Handstand hold, a variation of choice

12 Hollow Rocks


Handstand Hold

*Pick any variation: Knees on box, pike, back to wall, facing wall, or freestanding.

*Reduce time duration to be completed each round.

Hollow Rocks

*Utilize a tuck position.

*Perform a 0:20 hollow hold variation.

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