THURSDAY 3.21.19

Seaward CrossFit – CrossFit

Metcon (Time)

3 Rounds for time:

10 Single arm overhead walking lunge (53lbs/35lbs kettlebell)

20 Burpees

30 Back squats (95lbs/65lbs)
*Take barbells from floor

Fitness

Lunges

*Decrease the load to allow for sound technique and consistency of reps completed.

*Use dumbbells as needed.

Burpees

*Reduce the reps to 10 or 15 so each round takes longer than 2:00 to complete.

Back squat

*Decrease the weight so that 30 reps can be completed unbroken.

*Reduce reps to 20.

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