Wednesday 5.22.19


Murph with be this Saturday May 25th. We will begin heat 1 at 8:30am and heat 2 at 9:45am. The workouts will begin at those times so come early enough to get loose and warm before we take off.

Seaward CrossFit – CrossFit

Question of the day

What is one deal breaker when making new friends?

Metcon (Time)

For time:

4 Rounds

3 Squat cleans (70% of 1RM)

6 Box jumps (36″/30″)


2 Rounds

6 Squat cleans (65% of 1RM)

12 Box jumps (30″/24″)


1 Round

12 Squat cleans (60% of 1RM)

24 Box jumps (24″/20″)



Cleans – Hang power clean + front squat if mechanics are still coming along. Use same load for entire workout if needed.

Box jumps – Lower height as needed, sub for jumping air squats

Cool Down

75/75 Banded hamstring activation

1:30/1:30 Pigeon stretch

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