Seaward CrossFit – CrossFit
ALL: Snatch Pull (6×1 @100-110%)
If snatch 1RM is less than 75% of body weight, don’t worry about % and just get volume working on finding position.
ALL: Metcon (5 Rounds for time)
50ft kb farmer’s carry (2/1.5)
50ft kb waiter’s carry (1.5/1)
50ft front rack carry (1.5/1)
*Single arm, rotate L/R sides at 25′ turnaround. Rest as needed/desired or to rotate large classes. Load and position matter more than speed.