Seaward CrossFit – CrossFit

Question of the day

What was the last good book you read?

Power Clean (5 x 6)

*All 6 reps must be completed in under 1:00 for the set to count.


*Perform from hang position if need-be.

Ring Dips (5 sets of max reps in 1:00)

*Score is biggest set


Strict RIng Dip

*Strict bar dips

*Band assisted strict dip

*”Heels on ground” dip

*Choose one that allows for 8-10 reps to be completed each round.

Cool Down

1:00/1:00 Banded pec and shoulder stretch

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