THURSDAY 6.27.19

Seaward CrossFit – CrossFit

Question of the day

How would you describe yourself as a teenager in 3 words?

Metcon (Time)

For time:

500m Row

15 Knees to elbows

15 Box Jumps

50 Air Squats

15 Box Jumps

15 Knees to elbows

500m Row


*Row – reduce distance to complete row in no more than 2:30

*K2E – Sub for hanging knee raises to waist or seated knee tucks

*Box Jumps – Reduce height for consistent reps or step ups

*Air Squats – Reduce volume of squats to complete in no more than 2:30, squat to box or bench if need-be (i.e. 40 or 30)

Accessory Work

3 Sets

10 Ring rows + 0:10 hold rings to body

*Rest 1:00-1:30 between sets

*Elevate feet to increase difficulty

*Modify foot placement to complete 10 reps in a row.

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