SATURDAY 9.29.2018

Seaward CrossFit – CrossFit

Question of the day

If you summed up your life in one word, what would it be?

Bench Press (Build to 5RM in 12:00)

Start with moderate load and build. Record heaviest set.

Metcon (AMRAP – Reps)

With a partner, AMRAP 12:00:

2 Rope climbs

15/12 calorie row or bike

Overtime

Building sets:

3 push press + 3 push jerks

E2MOM for 4 sets:

3 push press + 3 Push jerks

*75-80% o last week’s max on 9.21

10-8-6-4-2 reps for time

Bar muscle ups

Two hand Dumbbell clean + shoulder to shoulder (https://youtu.be/dfvd3LhHFsk)

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