MONDAY 7.1.19

Seaward CrossFit – CrossFit

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

Fitness

**If you can’t handle the heat, jump on a rower (1800m). If the rowers are taken, jump on a bike (2.5 miles).

**Hard caps on each of these portions.

Clean and Jerk

*Use a load that allows reps to be completed in no longer than 4-5:00.

*If an athlete cannot keep adequate mechanics from the floor, use a hang position.

Run #1

*The first mile run done by 15:00.

*Decrease distance to 800-1200 meters. (If your mile TT is 10+ minutes scale back)

Rope Climbs

*Rope climbs done by the 20:00.

*Complete 10 lying rope pull to stands.

Run #2

*This should be done by the 30:00.

*Decrease distance to 800-1200 meters.

Burpees

*Done by approximately 40:00.

*Reduce reps as needed. Completing 50-75 reps is still a very good challenge!

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