Seaward CrossFit – CrossFit

Question of the day

If you had a spirit animal, what would it be?

Metcon (Time)

3 Rounds for time:

70ft Handstand walk

70ft Dumbbell walking lunge (50lbs/35lbs)

20 Dumbbell bent over rows (50lbs/35lbs)

25/20cal Bike or row


Handstand Walk

*Each round complete 3 wall walks (or partial wall walks) + 5 shoulder taps (or hand lifts)

Dumbbell Walking Lunge

*Reduce load to complete the distance unbroken with a small struggle. Bodyweight lunges if need-be.

Dumbbell Bent Over Row

*Reduce load to complete the reps in 2-3 sets each round.


*Do not exceed 2:00.

Cool Down

3 rounds:

Prayer stretch :30

PVC OH circles 10/10

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