TUESDAY 10.23.18

Seaward CrossFit – CrossFit

Question of the day

What do you think of tattoos? Do you have any?

Clean Pull + Clean (5×4 (Build heavier with each set))

*Do one clean pull, drop the bar, do 1 clean, drop the bar, do one clean pull, drop the bar, do 1 clean. This is one set.

Metcon (Time)

For time:

21-15-9

Deadlift (225lbs/155lbs)

Front squat (135lbs/95lbs)

Fitness

For time:

21-15-9

Deadlift (155lbs/105lbs)

Front squat (85lbs/55lbs)

*Lower reps to 15-12-9 if need-be

Overtime

4 Rounds at a medium pace

15 1.5 squats (Use a load between 135lbs-155lbs/95lbs-105lbs)

20 GHD sit-ups

1:30 Air bike or row

(Squats: Come to bottom, up to parallel, back to bottom, then all the way up. That is 1 rep)

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