THURSDAY 4.11.19

Seaward CrossFit – CrossFit

Question of the day

Where is the creepiest place you have ever been?

Metcon (AMRAP – Reps)

Tabata each movement!

*2:00 Rest between each

*Score is total reps accumulated

Back rack reverse lunge (75lbs/55lbs)


Box jump overs (24″/20″)

Dumbbell snatch (50lbs/35lbs)


This is a light loaded workout that utilized rest periods to allow athletes to work for the entirety of each 0:20 interval.

Back rack reverse lunge

*Decrease the weight so that you can move for the entire work interval.

*Bodyweight reverse lunges.


*Reverse interval 0:10 work 0:20 rest.

Box jump overs

*Decrease height to allow for at least 5 reps to be completed on each interval.

Dumbbell snatch

*Decrease weight so that you are able to move for the entire work interval.

Cool Down

2 Rounds

0:20 Up dog

0:20 Down dog

0:20/0:20 Samson stretch

0:45 Upper back roll

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