HAPPY 4th of JULY!!!

Seaward CrossFit – CrossFit

Metcon (Time)

12 Minute AMRAP:

3-6-9-12-15-18-21…

Alternating DB Hang Snatch

Lateral Burpees Over DBs

*30 Double Unders after each round

Rx weights – 50/35

Rx+ – 70/50

**Sub for KBs if needed (53)
REST 3 Minutes

Metcon (AMRAP – Reps)

12 Minute AMRAP:

20 Med Ball Squats

200m run

*Run equals 2 reps


Hopefully this made you LOL like it did for me!

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