Thursday June 21st

Seaward CrossFit – CrossFit

Question of the day

Who is the greatest living musician?

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

5 Chest to bar pull-ups

10 Wall ball shots (20lbs/14lbs to a 10′ target)

15 Kettlebell swings (53lbs/35lbs)


Attempt the workout as written, even if the athlete is moving slow.

Decrease chest to bar pull-ups reps to 3 per round. If chest to bar is not an option do chin over the bar for the 5 reps.

AMRAP 20:00

5 Ring rows

8 Wall ball shots (14lbs/10lbs to a 10′ target) * go as light as needed to hit 10ft.

12 Kettlebell swings (light load) or as light as needed for a max of 3 sets.

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