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03/13/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (No Measure)

3 Rounds

250M Row

Rest 1:00

150M Row

Rest :30 Secs.

100M Row

Rest 3:00 between efforts.

Strength

Back Squat

7 Sets

1 Pausing Rep

(3s in bottom)

Sets #1+2@70%

Sets #3+4@73%

Sets #5+6+7@76%

Metcon

Metcon (No Measure)

Every 2 Mins. For 18

Min. 1

15/12 Cal. Row

7 Power Snatches

7 OHS

Min. 2

15/12 Cal. Row

15 GHD Sit-Ups

Min. 3

15/12 Cal. Row

7 Thrusters

7 Pull-Ups

*75/55