Sea-Hawks!!!!!

Cascade CrossFit | Seahawks!

Cascade CrossFit | Seahawks!

12pm Strength WOD

1pm Open Gym

5 rounds of 10 bench press at 60% of 1RM every 2 minutes.  You can partner up for this part!

WOD: Every 3 minutes for 12 minutes complete

Prowler down and back 50/30

15 Hand release push ups

15 Russian K.B. Swings 53/35

* You get to rest for the remainder of the three minutes if you finish faster than that.  If there is a big class have some people start on the bench and others start on the WOD.

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