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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)

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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.

Categories: WOD

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