Murph with be this Saturday May 25th. We will begin heat 1 at 8:30am and heat 2 at 9:45am. The workouts will begin at those times so come early enough to get loose and warm before we take off.
Seaward CrossFit – CrossFit
Question of the day
What is your favorite thing to do when you’re alone?
Row 150/120 calories
*15 minute time cap
Those who do not finish will use calories missed as seconds added to their time.
Example: A male who has completed 140 calories at the 15 minute mark will have a score of 15:10
EMOM Alternating between:
*8 Half kneeling press, prone position (right)
*8 Half kneeling press, prone position (left)
*12 Bent over rows, prone position (right)
*12 Bent over rows, prone position (left)
*40 second plank with shoulder taps OR 20 second single arm plan (each side)