Seaward CrossFit – CrossFit

Question of the day

What’s your exotic dancer name?

[Formula: Name of your first pet + Street you grew up on ]

Metcon (Time)

For time:

35/30 cal bike or row

30/25 Burpees

45/40 Single-arm overhead squat (50lbs/35lbs)

45/40 Single-leg squats (alternate every 5 reps)

25 DB Box step-overs (50/35)

Cool Down

5 minute light jog, row, or bike.

1:00/1:00 couch stretch


25/20 cal bike or row

25/ 20 burpees

25/20 single-arm OHS (light load)

25/20 single leg squat (use progression from warmup)

25 DB Box step-overs


Every 2:00 for 3 sets:

5 Power snatch + 1 overhead squat

*Control bar to floor (no dropping), each rep starts from a dead stop.

Every 1:30 for 5 sets

10 Unbroken strict pull-ups

*Scale back by picking a challenging number and stick to it.

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