Seaward CrossFit – CrossFit
Question of the day
If you were a fighter or a baseaball player, what song would you choose as your walkout song?
Push Press (Every 2:00 for 4 sets 5 Push press)
ZERO failed attempts. Drop the bar and you owe 20 burpees.
Metcon (AMRAP – Reps)
10 Rounds for max reps:
0:15 Strict pull-ups
0:45 Air squats
2 Rounds for quality:
0:30 Double quad stretch
0:10 Downward dog sequence
*Do a 10 count at each position or 10 rep for the circles.
Every 2:00 for 4 sets:
8 Bench press
*Use 75-85% of 8 rep max if known. If you do not know 8RM, use ~70% of 1RM as base.
Example: 1RM is 200 lbs –> 70% is 140 –> E2MOM 8 reps at 100-115 lbs.
30 flutter kicks or L-Hang flutters if possible.