Seaward CrossFit – CrossFit

Question of the day

What is your favorite CrossFit movement/ exercise?

Metcon (Time)

For time

3 Rounds

200m Burden Run (20lbs/14lbs med ball)

20 Power cleans

200m Burden Run (20lbs/14lbs med ball)

20 Front squats

200m Burden Run (20lbs/14lbs med ball)

20 Push press


**30 minute time cap




*Reduce load

*Run unloaded

*Reduce distance if walking is anticipated.

Barbell Movements

*Decrease the weight to complete 20 reps in 4 sets or less each round, on every movement.

*Reduce reps as needed.

Cool Down

1:00/1:00 Standing calf stretch

1:00 Upper back roll

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