Murph with be this Saturday May 25th. We will begin heat 1 at 8:30am and heat 2 at 9:45am. The workouts will begin at those times so come early enough to get loose and warm before we take off.
Seaward CrossFit – CrossFit
Question of the day
Would You Rather Go To Space Or To The Bottom Of The Ocean?
3 Push Press + Power Jerk (5 x 4)
This is intended as both a strength builder for the push press and a technique builder for the jerk. Start with a moderate weight on the first set and build heavier.
Murph Prep Week 5 (AMRAP – Reps)
Every minute on the minute for 14:00 (14 sets):
:20 Max push-ups
REST 10 seconds
:20 Max squats
*Wear a 20lbs/14lbs weight vest or body armor if planning to do so for Murph.
Scale by using banded push ups or go to box or barbell