Wednesday 3.13.2019

Seaward CrossFit – CrossFit

Question of the day

What is the scariest movie you have ever seen?

Metcon (Time)

3 Rounds for time:

21 Box jump overs (24″/20″)

15 Push jerks (135lbs/95lbs)

9 Ring muscle ups

Fitness

Intermediate Athletes

3 rounds for time:

21 box jumps (achievable height for consistent reps)

15 push jerks (achievable weight for no more than 1 break, think 10+ unbroken when fresh)

*9 Muscle-up transition with feet on the ground + jumping ring dip

Beginner athletes

3 rounds for time:

15 box jumps (achievable height for consistent reps)

12 push jerks (focus on sound mechanics, unbroken reps)

9 ring rows (very challenging)

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