Seaward CrossFit – CrossFit

Question of the day

What is your favorite cartoon?

Metcon (Time)

For time:

50 Double unders

27 Deadlifts

50 Double unders

21 Deadlifts

50 Double unders

15 Deadlifts

50 Double unders

9 Deadlifts

50 Double unders



Intermediate athletes


*Substitute 0:45 of double under attempts for each set of 50 reps if needed.

Beginner athletes

*50 Single unders

*Decrease reps of deadlift to 21, 15, 12, 9

*Use a load where 3 sets are spectacular in form and mechanics (155lbs/105lbs)

Accessory Work

4 rounds:

0:15 Plank hold on elbows

0:15 Side plank, right

0:15 Plank hold on elbows

0:15 Side plank, left

*Reduce to :10 if need-be

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