TUESDAY 11.20.18

Seaward CrossFit – CrossFit

Metcon (Time)

For time:

50 Toes to bar

into:

21-15-9

Power clean (115lbs/75lbs)

Front squat (115lbs/75lbs)

Fitness

35 Toes to barbell (or kettlebell)

into

15-12-9

Power clean

Front squat

*Use a load that allows all rounds of each movement to be completed with only 1 break or unbroken.

Cool Down

3 x 10 banded lat press down (straight arm pulldown)

Accumulate 2:00 hanging from the bar OR if unable to hold for :30+ seconds complete 4 max sets

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