TUESDAY 12.11.18

Seaward CrossFit – CrossFit

Metcon (AMRAP – Reps)

Max reps in 3:00 for 5 rounds (20 minutes including rest)

Run 200m

Max burpee pullups

*Rest 1 minute
Score is total burpee pull-ups throughout all rounds

Fitness

Option 1

Intermediate

Run 200m

Max buroee jumping pull ups

*Rest 1 minute

Option 2

Novice

4 rounds (two rounds, rest 4 mintues, 2 rounds)

Run 200m

Max burpee jumping pull ups

*Rest 1 minute

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