Front Squat, Pull-Ups, KB Snatch, Situps, Ring Row

Seaward CrossFit – CrossFit

ALL: Front Squat (6×4 @ 20X2; between sets, 5-8 strict pullups.)

ALL : Metcon (Time)

40 kb hang power snatch (1/1;1.5/1)

40 sit-up

40 ring rows

40 v-up

*10:00 cap

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