FRIDAY 8.31.18


Monday September 3rd we will have just two classes, 8:30am and 9:30am. Come workout then celebrate your Labor Day with your friends and family!

Seaward CrossFit – CrossFit

Question of the day

What was the first car you owned?

Metcon (Time)

3 Rounds for time:

15 Double kettlebell Russian swings (53lbs/35lbs)

300-meter Row

*Sprint effort

*One person does that 15 swings and the 300-meter row, then the next person goes….that is one round.

Accessory Work

NOT for time

3 Rounds:

8/8 Split stance KB deadlift

5 Lying rope pull to stands

Cool Down

1:00/1:00 Standing pigeon stretch (to box)


EMOM 10:00

4 Ring muscle ups

15 Air squats

*Goal is to have 10-15 sec rest each minute. If it butts up to the 1:00 early decrease the reps accordingly.

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