Seaward CrossFit – CrossFit

Question of the day

What is the most embarassing thing your parents ever caught you doing?

Front Squat (3 reps E2MOM for 8 sets (16 minutes))

Start at a moderate weight that allows for a slow and gradual build up throughout the 8 sets. Last set should be very challenging.

Metcon (Time)

3 Rounds for time:

200m Run

10 C2B Pull-ups

21 deadlifts (225/155)

*12 minute time cap
WTF? (What’s the focus?)

This is intended to be a very fast workout. Choose pull-up variation that can be completed unbroken. Deadlift weight should be something you can complete the first round unbroken, 7+ on the last round when fatigued.


Pull-ups: Reduce volume to be completed unbroken each round, regular pull-ups also to be completed unbroken, jumping chest to bar pull-ups.

Deadlift: Reduce load or ROM to ensure sound mechanics are withheld.

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