THURSDAY 6.06.19


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?

Metcon (Time)

For time:

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

Ring Muscle-ups

*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.

Accessory Work

3 Rounds, NOT for time

0:30/0:30 Side plank

15/15 Half kneeling Paloff press

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