SATURDAY 4.27.19

Seaward CrossFit – CrossFit

Question of the day

Which of your 5 senses would you choose to give up?

Metcon (AMRAP – Rounds and Reps)

Part 1:

In 20:00 accumulate AMRAP with a partner:

6 Front Squats (155/105)

12 Step Overs (6/6, 20″)

18 Russian KB Swings (70/53)

Metcon (Time)

Part 2:

Immediately following Part 1 As a team accumulate 50 Toes to bar.


Option 1 (intermediate athletes)

Front squat considerations: Do not exceed 60% of 1RM, should be completed unbroken each round.

Step ups: Lower height to be completed unbroken.

Swings: Choose weight so all rounds can be completed unbroken.

Option 2 (novice athletes)

Lower reps to 4, 8, 12

Choose weights that are easily managed for each movement. Move well!

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