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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