MONDAY 12.0.18

Seaward CrossFit – CrossFit

Question of the day

Would You Rather Have A Live-In Massage Therapist, Or A Live-In Chef?

Metcon (Time)

For time:

50/40 cal Air bike

*Sub a rower if needed

75 Double unders

150 Walking lunges

75 Double unders

50 Bar facing burpees

75 Double unders

Fitness

50/40 cal Air bike

*Sub a rower if needed

1:00 Double under attempts

150 Walking lunges *Reduce to 100 if needed

1:00 Double under attempts

50 Bar facing burpees *Reduce to 40 if needed

1:00 Double under attempts

Option 2

35/30 cal Air bike

*Sub a rower if needed

75 Single unders

75 Walking lunges

75 Single unders

35 Bar facing burpees

75 Single Unders unders

Cool Down

2 Rounds NOT for time:

10 Prone PVC Pass Throughs

10 Leg raises

10 Arm Haulers

10 Leg raises

Overtime

3 Rounds NOT for time:

10/10 Barbell back loaded stationary lateral lunges (bar)

10 Dumbbell chest supported rows (AHAP)

100 Barbell curls (bar)

*Each time you break +15 bent over rows (bar)

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