THURSDAY 10.4.2018
Seaward CrossFit – CrossFit
Question of the day
What is something you are obsessed with?
Metcon (Time)
3 Rounds for time:
25 Sumo deadlift high pull (75lbs/55lbs)
50 Sit-ups
100 ft Single arm kettlebell front rack walk, left (53lbs/35lbs)
100 ft Single arm kettlebell front rack walk, right (53lbs/35lbs)
100 Double unders
Fitness
3 Rounds for time
20 Sumo deadlift high pull (55lbs/35lbs)
30 Sit-ups
100 ft Single arm kettlebell front rack walk, left
100 ft Single arm kettlebell front rack walk, right
100 Single unders
*Use a moderate load on the high pulls and walks.
Accessory Work
DON’T SKIP THIS!!
3 Rounds
15 Reverse hypers
25 Band face pulls
Overtime
Run 10:00 in one direction
*At an easy to moderate pace (RPE 2-4). Something you can maintain holding a conversation. Turn around and run the same distance in 9:00-9:30 (RPE 3-5) Becoming a little uncomfortable.
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