Seaward CrossFit – CrossFit

Question of the day

What was your favorite Saturday morning cartoon?

Metcon (Time)

With a partner for time:

3 Rounds

20 Renegade rows, per person (50lbs/35lbs)

30 Synchronized wall ball shots (20lbs/14lbs, to a 10’/9′ target)*

50 Medicine ball seated tuck to pass (20lbs/14lbs)


400m run (stay together)

*Synchronize at bottom


Renegade Row

*Reduce load to achieve 20 reps in a row.

*Reduce reps as needed based on individual capacity.

Wall Ball Shots

*Reduce a load to achieve the first round unbroken.

*Reduce reps as needed based on individual capacity.

Medicine Ball Seated Tuck to Pass

*Reduce reps to achieve the first round unbroken


*Reduce run to take no more than 2:30

Accessory Work

3 Rounds, NOT for time, alternating with a partner:

100ft Double kettlebell front rack walk

100ft Kettlebell farmers carry

*One person does the 100ft front rack walk and the farmers carry, then the next person goes.


This is a post workout finisher. Utilize loads, on the carries, that allow for each set to be completed without putting the kettlebells down.

Cool Down

1:00 Foam roll low back

1:00 Foam roll t-spine

1:00/1:00 Couch stretch

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *