Wednesday 6.5.19


No Shower Happy Hour immediately following the 5:30 class this Friday June 7th. Be there or be square.

Seaward CrossFit – CrossFit

Metcon (Time)

For time:

1,000m Row

100 Double unders

1,000m Run

100 Double unders



*Consider reducing the distance if 1,000m will take longer than 5:00.

Double Unders

*2:00 of double under attempts

*Complete 150 single unders on each effort.


*Reduce distance if the run will take over 8:00, the volume is too high or the combination of the running and double unders is too demanding.

*Complete a combination of running and walking as needed.

Accessory Work

3 Sets

10 Toes to Kettlebell

10 Sit-ups

10 Heel Taps over Kettlebell

10 Sit-ups

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