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


3 Rounds

50 Abmat sit ups

0:45 Plank

1:00 Bar hang

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