FRIDAY 8.17.18

Announcements

Seaward is hosting a FREE COMMUNITY WORKOUT August 18th!

• Beginner Friendly at 9:30 am at Seaward CrossFit

• Yoga Class at 12:30 pm courtesy of @theyogashackfl

•We’re raffling off a free month of unlimited membership at Seaward, a free month of unlimited yoga at the Yoga Shack, with more give aways to be announced as we get closer to go time!

You get a raffle ticket for showing up but you can also get an additional raffle entry for:
ALSO going to the yoga class at noon!
or
Bringing a friend who attends class!
We hope you guys enjoy the day!

Seaward CrossFit – CrossFit

Bicouplet 2 (Time)

12 – 9 – 6 reps for time:

Snatches (135lbs/85lbs)

Bar muscle-ups

*Time cap for bicouplet 2 is 6:00.

**After the 6:00 cap there is a 1:00 transition before starting bicouplet 1.

Bicouplet 1 (Time)

21 – 15 – 9 reps for time:

Snatches (85lbs/55lbs)

Chest-to-bar pull-ups

*Time cap for bicouplet 1 is 6:00.

Cool Down

1:00 Kneeling forearm stretch

1:30 Upper back roll

Overtime

3 Rounds NOT for time:

15 Dumbbell z-press

30/30 Banded side bend

*Use a weight on the z-presses that allows unbroken sets that bring you to the edge of failure. Note your weights for your own reference.

Overtime

3 Rounds NOT for time:

15 Dumbbell z-press

30/30 Banded side bend

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