THURSDAY 11.7.2018

Announcements

No Shower Happy Hour this Friday November 9th in lieu of the 6:30pm class. Come workout at 5:30 then celebrate Friendsgiving with #teamseaward

Seaward CrossFit – CrossFit

Question of the day

How much time do you spend on the internet? What do you usually do?

Metcon (AMRAP – Reps)

8 minute AMRAP:

Muscle Up

Thruster

Hand release burpee over the bar
Workout Variations:

RX Male: RX Female:

5 Ring Muscle ups 2 Ring Muscle Ups

5 Thrusters @ 155 4 Thrusters @ 103

5 Hand-Release Burpees Over Barbell 6 Hand-Release Burpees over Barbell

Intermediate Male: Intermediate Female:

3 Bar Muscle ups 1 Bar Muscle Up

5 Thrusters @ 135 4 Thrusters @ 83

5 Hand-Release Burpees Over Barbell 6 Hand-Release Burpees over Barbell

Scaled Male: Scaled Female:

5 Pull ups 2 Pull Ups

5 Thrusters @ 115 4 Thrusters @ 63

5 Hand-Release Burpees Over Barbell 6 Hand-Release Burpees over Barbell

Beginner Male: Beginner Female:

5 Thrusters @ 75 4 Thrusters @ 43

5 Hand-Release Burpees Over Barbell 6 Hand-Release Burpees over Barbell

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