Tuesday June 19th

Seaward CrossFit – CrossFit

Question of the day

Who was your favorite teacher and why?


E2MOM for 4 sets (8 minutes)

5 Strict pull-ups or challenging ring row ( feet elevated)

To make more difficult add weight that you can still maintain 5 strict reps.

To make easier do feet elevated ring rows.

*No measure for this, for completion only.

Metcon (AMRAP – Reps)

5 rounds

1:00 Max Abmat Sit-ups

1:00 Max Ring muscle ups (or bar)

1:00 100-ft double kettlebell front rack walk (53lbs/35lbs)
Score is combined total abmat situps and muscle ups.


5 rounds

1:00 Abmat Sit-ups

1:00 Ring Rows (false grip, straps crossed)

1:00 100ft double kettlebell front rack walk (manageable load)

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