Friday April 20th, 2018

Seaward CrossFit – CrossFit

Metcon (Time)

7 rounds for time of:

15 Box jumps (24″/20″)

10 Toes to bar

5 Push jerks (155lbs/105lbs)


7 rounds

12 Box jumps (24″/20″)

8 Toes to bar

3 Push jerks (155lbs/105lbs)


5 rounds

15 Box jumps/ step ups (20″/16″)

10 Straight leg toes to kettlebell

5 Push jerks (light load)

Accessory Work


3 set for quality:

0:20 Chin over the bar hold*

Rest as needed

0:30 Strict pull-ups**

Rest as needed

*Sub with pull up negatives OR barbell/ j hook negatives (feet on floor)

**Sub with challenging ring row

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