Seaward CrossFit – CrossFit
ALL: Overhead Squat (8:00 position work @ 33X1 tempo, stay light)
ALL: Metcon (Weight)
22:00 Alternating EMOM
Even: 1 high hang snatch (start with load on bar and build, STAY PRETTY!)
Odd: 2 strict + 4 kipping pull-up (If you lose the strict, go to 2 negatives per round + 4 beat swing)
If snatch and OHS are still developing, take a high hang power snatch.