WEDNESDAY 10.24.18

Seaward CrossFit – CrossFit

Question of the day

Have you ever saved an animal’s life? How about a person’s life?

Metcon (AMRAP – Reps)

5 Rounds – FGB style

1:00 Dumbbell push press (50/35)

1:00 Ring push-ups

1:00 row for calories

1:00 rest


5 Rounds

1:00 Dumbbell push press (light load)

1:00 Push-ups, band assisted push-ups or ring push-ups from the knees

1:00 Row for calories

1:00 Rest




Bench build-up:

10 Bench press (light)

8 Bench press (medium)

6 Bench press (medium-heavy)

4 Bench press (10% below work weight)

Working Sets:

Every 2:00 for 3 sets:

2 Bench press (85% of max)

*Leaderboard weight used


The bench press is pretty heavy for a double, so if you aren’t feeling it, please feel free to use a weight that is heavy, but doable for all reps.

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