WEDNESDAY 9.12.18

Seaward CrossFit – CrossFit

Question of the day

If you could plan one No Shower Happy Hour, what would you do?

Metcon (Time)

For time:

45 Handstand push-ups

45 Pull-ups

45 Ring dips

45 Pull-ups

45 Push-ups

Fitness

30 Handstand push-ups with knees on box

30 Ring rows

30 Bench dips

30 Jumping pull-ups

30 Push-ups from knees

Overtime

Bench Press

E2MOM for 3 sets (6 minutes)

8 reps @ 75% of 8RM from 8/11/18

DB Rollbacks

EMOM for 5 sets

10 DB rollbacks

Cool Down

1:00/1:00 Lat roll

1:00/1:00 Banded shoulder stretch

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