Wednesday 2.13.19

Seaward CrossFit – CrossFit

Question of the day

Text message or phone call?

Metcon (Time)

3 Rounds

Run 400 meters

21 Knees to elbows

12 Push jerks (155lbs/105lbs)

Fitness

Intermediate athletes

3 Rounds

Run 400 meters

15 Knees to elbows or knees to elbows attempts

12 Push jerks (135lbs/95lbs)

Beginner athletes

3 Rounds

Run 400 meters

15 Seated tucks

10 Push jerks

*Use a load that can be completed unbroken each round

*If the run will take longer then 2:00 reduce the distance to 200-300m.

Accessory Work

3 Sets

100ft/100ft KB Front rack/ OH Carry Combo

1:00 Rest between sets

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