Seaward CrossFit – CrossFit

Question of the day

What was one thing you were totally obsessed with as a child?

Metcon (Time)

3 Rounds for time:

10 Strict pull-ups

20 Barbell rows (95/65)

*6:00 time cap
Challenging ring rows

1st round of rows should be unbroken.

Metcon (Time)

15-12-9 for time:

DB Weighted sit-up (45lbs/25lbs)

Toes to bar

*6:00 time cap
Choose load that can be completed unbroken.

Hanging knee raises, seated knee tucks

Metcon (Time)

For time:

3 Rounds for time:

15/12cal Row

20 Russian Kettlebell Swings (70/53#)

*6:00 time cap
Row should not go longer than 1 minute, scale as needed.

At least first round of swings should be unbroken.

Cool Down

Banded shoulder stretch 1:00/1:00

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