No Shower Happy Hour immediately following the 5:30 class this Friday June 7th. Be there or be square.
Seaward CrossFit – CrossFit
Question of the day
What’s the next trip you have planned or would like to plan?
27 Hang squat cleans
9 Ring muscle-ups
21 Hang squat cleans
7 Ring muscle ups
15 Hang squat cleans
5 Ring muscle ups
9 Hang squat cleans
Hang Squat Clean
*Reduce load to keep the movement light and fast.
*Reduce reps, consider: 21-15-9-3
*If capacity is less than 5 reps consecutively, consider reduce the reps to 7-5-3 or 3 attempts to complete the rx’d reps each round.
*Chest to bar pull-ups
*Utilize a variation from the warm-up that is challenging. This could be the muscle-up with feet in front of the body or with feet raised on boxes.
3 Rounds, NOT for time
0:30/0:30 Side plank
15/15 Half kneeling Paloff press