Seaward CrossFit – CrossFit

Question of the day

What is the best concert you ever attended?


Every 2:30 for 10:00 (4 sets)

5 Dumbbell shoulder press

Strict Bar Complex A:

3 Strict pull-ups

3 Top half pull-ups

3 Bottom half pull-ups

*Scale by using red, blue, purple, or black band. Do not use green.

*Ring rows can also be used as a substitution.

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here

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