WEDNESDAY 11.21.18

Announcements

Holiday schedule:

Today we will have just two afternoon classes, 4:30 and 5:30.

On Friday we will have just two classes at 8:30am and 9:30am, then open gym until 12:30. (Same as our typical Saturday schedule)

Seaward CrossFit – CrossFit

Question of the day

Do you have any unique Thanksgiving traditions? What do you typically do?

Metcon (Time)

For Time:

50/40 Calorie row or air bike

into:

5 Rounds

8 Split jerks (185lbs/125lbs, alternating lead leg on the split each rep)

8 Deadlifts (275lbs/185lbs)

*Use one barbell and adjust weights for each movement.

Fitness

Option 1

50/40 calorie row or bike

into

5 Rounds

8 Split jerks (135-155lbs/95-105lbs)

8 Deadlifts (225-245lbs/135-155lbs)

Or maybe…

Option 2

40/30 calorie row or bike

into

5 Rounds

8 Split jerks

8 Deadlifts

*Use loads for each movement that allows for 8 reps unbroken on each round.

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