Monday 10.22.18

Seaward CrossFit – CrossFit

Question of the day

Organized, organized chaos, or just chaos?

Metcon (Time)

3 Rounds for time:

25 Unbroken pull-ups

70ft Double kettlebell front rack walking lunge (53lbs/35lbs)

70ft Dumbbell bear crawl (50/35)

REST 2 minutes

Fitness

3 Rounds for time:

20 Ring rows

70ft Single kettlebell front rack walking lunge (or bodyweight only)

70ft bear crawl (light load or bodyweight)

*If you can’t touch your knee to the floor on each step, do not add load to lunge.

Overtime

3 sets:

15 unbroken hang power snatch

15 calorie bike (7-8 RPE)

Rest 2 minutes

4 Rounds NOT for time:

35′ handstand walk or :30 handstand hold on wall

15 V Ups

10 ring rows (:10 hold on final rep)

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