MONDAY 9.17.18

Seaward CrossFit – CrossFit

Question of the day

Would you rather your shirts be always two sizes too big or one size too small?

Metcon (AMRAP – Reps)

AMRAP 12:00

2 Overhead squats (135lbs/95lbs)

2 Chest to bar pull-ups

4 Overhead squats

4 Chest to bar pull-ups

6 Overhead squats

6 Chest to bar pull-ups

…..continue in this fashion until the clock hits 12:00.

**DO 3 FRONT SQUATS (135lbs/95lbs) every minute on the minute including 0:00. (12 sets)

**Leaderboard total reps includeing the front squats.

Fitness

2 Overhead squats

2 Jumping chest to bar pull-ups

4 Overhead squats

4 Jumping chest to bar pull-ups

…..continue in this fashion until the clock hits 12:00

*Do NOT do negatives during jumping pull-ups.

**DO 3 FRONT SQUATS ( every minute on the minute including 0:00.

Accessory Work

3 rounds, NOT for time

15 GHD Hip extensions or supermans

50-feet Single arm kettlebell front rack walk, right

50-feet Single arm kettlebell front rack walk, left

*Go as heavy as possible on the walks while avoiding a side bend

Rolling

1:30/1:30 Barbell quad roll

1:30/1:30 Lat roll

Overtime

Every 2:00 for 4 sets

4 Back squats

*80-85% 1RM

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