MONDAY 4.22.19

Announcements

Jump Rope Master Class – Saturday April 27th at 10:30am (ish)

Seaward CrossFit – CrossFit

Metcon

Testing and our Murph preparation starts this week! Set goals and be prepared!

Metcon

With a continuous running clock:

0:00-12:00 – Find a 3 rep max back squat

12:00-15:00 – Make 1 attempt at max rep strict pull-ups

15:00-16:00 – REST

16:00 – 1 Mile run time trial

Back Squat (in 12 minutes find heavy triple)

Max Reps Strict Pull-Ups (AMRAP – Reps)

In one set find your max reps of Strict Pull Ups (unbroken).

1-Mile Run (Time)

Max Effort 1-Mile Run

Fitness

OPTIONS:

Squat – Box Squat if ROM is limited

Strict Pull-ups – VERY challenging ring row ( Hips, knees, shoulders under rig)

Run – 1200m, 800m (Finish 12 minutes or less). Even if walking occurs it’s fine, just push yourself!

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