Shoulder Taps, Candlesticks, Deadlift, Wall Ball, Row

Seaward CrossFit – CrossFit

ALL: Metcon (AMRAP – Reps)

Chest-to-Wall Handstand Shoulder Taps

4×8-10 Reps

ALL: Metcon (AMRAP – Reps)

6:00 Volume Accumulation

Candlestick Negatives
QUALITY is the focus not quanitity. The longer it takes you to descend the better.

ALL: Metcon (Time)

15-12-9-6-3 For Time:

Deadlift 275#/185#

Wall Ball

Row for Calories

*No dropping deadlifts and no mixed grip.

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