Beach Brawl Y’all

CrossFit Jacked – CrossFit

Weightlifting

Shoulder Press (17 minutes to work to a 5 rep max)

Warm up to 60% and perform:

5 reps @ 60%

5 reps @ 65%

5 reps @ 70%

5 reps @ 75%

continue to increase if feeling good

*this is a strict press

Metcon

Metcon (3 Rounds for reps)

Event 1 – Strength

Round 1

0:00 – 2:00

Power Clean AMRAP 135/95

Rest 2:00 – 4:00

Round 2

4:00 – 6:00

Front Squat AMRAP 135/95

Rest 6:00 – 8:00

Round 3

8:00 – 10:00

Shoulder to Overhead AMRAP 135/95

RX+ 185/125

Metcon (Time)

After-Burn (Optional)

Accumulate 2 minutes of an L-Sit hanging from the pull-up bar

*Record the time it takes you to complete the 2 minute accumulated hold.

Categories: WOD

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