WEDNESDAY 11.28.18

Seaward CrossFit – CrossFit

Question of the day

What is the most embarrassing thing you have ever worn?

Front Squat (5 reps E3MOM (9 minutes))

Build to a near max set of 5 reps. Record heaviest set successfully completed.

Metcon (Time)

5 Rounds for time:

20 Wall ball shots (20lbs/14lbs)

25 Abmat sit-ups

Fitness

5 Rounds

8-10 Wall ball shots (20lbs/14lbs)

15 Abmat sit-ups

*Try for RX weight with less reps today.

Cool Down

1:30/1:30 Couch stretch

Overtime

Every 2:30 for 10:00 (4 sets):

5 Deadlift

Sets 1-2: @ 65%

Sets 3-4: @ 70%

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