SATURDAY 5.04.19

Seaward CrossFit – CrossFit

Question of the day

What did you do to celebrate your last birthday?

Metcon (Time)

With a partner for time:

100 Dumbbell Ground to Overhead (50/35)

**1 person works at a time. Every time partners switch who is working each person does 12 jumping lunge (6/6)


The load on this workout should allow for at least 10 reps to be completed unbroken when fresh. Do not allow more than 10 sets of the jumping lunges. If a team does more than 10 sets, the workout is scaled and athletes should just complete the allotted reps on the push jerks with no more jumping lunge penalty reps.

Scaling options:

*Lower weight of DBs

*Lower total number of reps 60 or 80

*Lunge (no jumping)

Accessory Work

It’s beach season so let’s get swole AF

Tabata – DB Floor press “rest” with arms locked out

Tabata – Planks

*optional variations : On rings, weighted, band resisted. Make it hurt!

Tabata – Bicep curls

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