TUESDAY 9.11.18

Seaward CrossFit – CrossFit

Metcon (Time)

For time:

10 – 8 – 6 – 4 – 2

Front squat

*Each set at the below weights.

10 (185lbs/135lbs)

8 (205lbs/145lbs)

6 (225lbs/155lbs)

4 (245lbs/165lbs)

2 (265lbs/175lbs)

Accessory Work

3 Rounds NOT for time

20 Single leg v-ups

20 Hollow Rocks

OR

343 burpees – Honor the 343 fallen heroes of September 11th. Remember what they gave up and why they did it!

*With a partner, or two, or a group!

Overtime

5 Rounds, NOT for time

6/6 Deficit front rack reverse lunge

Rest 1:30 between sets

*Use a challenging load.

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