WEDNESDAY 7.25.18
Seaward CrossFit – CrossFit
Question of the day
What world leader do you admire most?
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
3 Power cleans (95lbs/65lbs) or a light and fast load, go from the hang if mechanics from the floor are not maintained.
6 Push-ups with band or to box
9 Air squats
Cool Down
10/10 Banded hamstring PNF
*3 Count contract, 10 count hold
50 Band face pulls
Overtime
3 Rounds
50 Abmat sit ups
0:45 Plank
1:00 Bar hang
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