MONDAY 8.20.18

Seaward CrossFit – CrossFit

Metcon (Time)

4 Rounds for time:

Run 400 meters

15 Front squats (135lbs/95lbs)

Row 500 meters

15 Push jerks (135lbs/95lbs)

Fitness

4 Rounds for time:

Run 300 meters

10 Front squats

Row 400 meters

10 Push jerks

*Use a light load that can allow the reps to be completed unbroken on each round. Use a push press if needed.

Cool Down

1:00/1:00 Barbell quad roll (smash)

Overtime

4 rounds NOT for time

70-feet Waiters walk and farmers carry combo (53/35 lbs) https://youtu.be/-iWc2XzXMQ4

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