Announcements
There will be no class on Saturday and no Open Gym on Sunday due to our athletes competing this weekend at the Pensacola Beach Brawl. Hope to see you all there!
CrossFit Jacked – CrossFit
Weightlifting
Push Jerk (5 sets of 5 reps – 15 minutes to complete)
as heavy as possible – same weight across
Back Squat (5 sets of 5 reps – 20 min to complete)
as heavy as possible – same weight across
Metcon
Metcon (AMRAP – Rounds)
Alternator
12 Minute Alternating EMOM
5 Deadlifts 225/155
15 Wall Balls 20/14
begin with 5 deadlifts the first minute then 15 wall balls the 2nd minute…etc.