THURSDAY 9.27.2018

Seaward CrossFit – CrossFit

Question of the day

What subject should be required to graduate high school but isn’t?

Metcon (Time)

For time:

5 Rounds

50 Double Unders

200-meter run

20/15 cal row or bike

3 Deadlifts (275/185)

*Rest 2 minutes
Aim for 85-90% of 1RM. Score is total work time not including rest periods.

Overtime

Kettlebell Flow – 3 Rounds for quality

2 Turkish get ups (R)

4 Single arm kettlebell strict press (R)

4 Single arm kettlebell windmill (R)

*After last windmill rep come back down to floor and repeat on other side.

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