Tuesday 10.9.2018

Seaward CrossFit – CrossFit

Question of the day

Where did you go on your last vacation? What did you do?

Metcon (Time)

For time:

200-meter Run

5 Back squat

400-meter Run

10 Back squats

600-meter Run

15 Back squats

800-meter Run

20 Back squats

1000-meter Run

*Use (225lbs/155lbs)


*All runs 400m

**Use load that at least 15 reps can be completed unbroken, first 3 sets completed without breaking up reps.


400m suitcase carry. Alternate sides every 100m (or less)

*53/35 lbs.

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