THURSDAY 2.21.19

Announcements

We will be performing the CF Open workouts on Saturday each week for the next five weeks. Doors open at 7:30am, heats will begin at 8:00am, first come first served. If you want to get it in early be here at 7:30.

Seaward CrossFit – CrossFit

Question of the day

When was the last time you climbed a tree?

Metcon (Time)

5 Rounds for time:

12 Strict pull-ups

12 Renegade rows (50lbs/35lbs)

200m Run

Fitness

Intermediate Athletes

5 Rounds for time:

6 Strict pull-ups + Ring rows

12 Renegade rows (35lbs/20lbs)

200m Run

Beginner Athletes

5 Rounds for time:

12 Ring rows

10 Renegade rows (light load)

100m Run

Accessory Work

3 Rounds, NOT for time

6/6 Single arm ring row

20 V-ups

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